🧠 Neuroplasticity and Growth Mindset

SEP 20, 2021

"Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you? The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives." — Carol Dweck, Fixed vs. Growth

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Learning Competencies

By the end of this exploration, you should be able to:

• Describe how neuroplasticity is relevant to learning ☑️
• Describe what Growth Mindset is and why it is important ☑️

Core tasks

1. Research Neuroplasticity

   • Discuss how understanding the principles of neuroplasticity benefits people ☑️
   • Discuss how you might engage with the principles of neuroplasticity for your own benefit ☑️
   • What are some of the ways to increase your neuroplasticity? ☑️

   • Link to a resource that you found particularly useful or engaging. ☑️

     The neuroscience of sleep

2. Research Growth Mindset

   • Discuss what it is and why it is relevant ☑️
   • In this exploration, did anything surprise you? Change for you? ☑️
   • How will you integrate a growth mindset into your learning journey? ☑️
   • Link to a resource that you found particularly useful or engaging. ☑️

3. Blend with your learning plan and strategies

   • Reflect and discuss how these understandings may shape or influence your learning plan and strategy.☑️

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   How is Neuroplasticity relevant to learning?

   • A growing body of research supports the role that neuroplasticity plays in learning. The ability of the brain to reconfigure makes the acquirement of new information and new skills possible. The brain must be impacted by this new information in order to learn it: the nature of learning is that we change through experience.

   • Neuroimaging studies have confirmed that anatomical changes take place in the brains of those learning a second language. These results show neuroplasticity at work, changing the structure of the brain to allow for learning to take place.

     What is a Growth Mindset, why is it important, how does it benefit people?

   • “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” — (Dweck, 2015)

     

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   Discuss how you might engage with the principles of neuroplasticity for your own benefit.
   

   From How to improve your Neuroplasticity

   Sleep 😴

   “Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.” — Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

   “If you don’t sleep the very first night after learning, you lose the chance to consolidate those memories, even if you get lots of “catch-up” sleep thereafter. In terms of memory, then, sleep is not like the bank. You cannot accumulate a debt and hope to pay it off at a later point in time. Sleep for memory consolidation is an all-or-nothing event.” — Matthew Walker, Why We Sleep: The New Science of Sleep and Dreams

   1. Get enough quality sleep.

   Your brain needs sleep to reset brain connections that are important for memory and learning. Just one night of losing sleep impedes the brain’s ability to reset itself, which impairs your memory. For adults 26 to 64 years old, the National Sleep Foundation recommends 7 to 9 hours of sleep per day.

   2. Continue learning and keep moving.

   Whether it’s learning a new language or a type of dance, the process of learning something new improves brain plasticity. Learning and practising a new language has been found to strengthen the brain. You can also learn a musical instrument or an art skill.

   The brain benefits from learning the way your body benefits from exercise. One study reveals that “the brains of the successful learners had undergone functional changes — the brain network was better integrated.”

   But exercise itself is also beneficial to the brain. Cardiovascular exercises boost oxygen supply to the brain and increase brain volume. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise per week.

   3. Reduce stress.

   Stress is a silent killer, and it also diminishes neuroplasticity. If you can’t reduce the sources of stress in your life, you can change how you respond to it. An excellent way to de-stress is to surround yourself with nature or to travel. Meditation is another way to control your stress responses.

   4. Find a strong purpose for what you’re planning to learn.

   Dr Michael Merzenich, author of Soft-Soft-Wired: How the New Science of Brain Plasticity Can Change Your Life says that brain change will be more significant if you’re motivated and alert. If you find a good reason for learning, then you will try harder and focus more on the task. This has been found to enhance neuroplasticity.

   5. Read a novel.

   Researchers at Emory University have found that reading fiction creates heightened connectivity in the brain. Apart from this, reading stories provides a chance for you to relax.

   You can reshape your life by reshaping your brain. Start doing the tips above to increase neuroplasticity at any age.

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   Quotes on Growth Mindset from Carol S Dweck

   • "True self-confidence is “the courage to be open—to welcome change and new ideas regardless of their source.” Real self-confidence is not reflected in a title, an expensive suit, a fancy car, or a series of acquisitions. It is reflected in your mindset: your readiness to grow."

   • Are there ways you could be less defensive about your mistakes? Could you profit more from the feedback you get? Are there ways you can create more learning experiences for yourself?

     Grow Your Mindset

   • Think about your hero. Do you think of this person as someone with extraordinary abilities who achieved with little effort? Now go find out the truth Find out the tremendous effort that went into their accomplishment--and admire them more.
   • Think of times other people outdid you and you just assumed they were smarter or more talented. Now consider the idea that they just used better strategies, taught themselves more, practiced harder, and worked their way through obstacles. You can do that, too, if you want to.
   • Are there situations where you get stupid--where you disengage your intelligence? Next time you’re in one of those situations, get yourself into a growth mindset--think about learning and improvement, not judgment--and hook it back up.
   • Do you label your kids? This one is the artist and that one is the scientist. Next time, remember that you’re not helping them--even though you may be praising them. Remember our study where praising kids’ ability lowered their IQ scores. Find a growth-mindset way to compliment them.
   • More than half of our society belongs to a negatively stereotyped group. First you have all the women, and then you have all the other groups who are not supposed to be good at something or other. Give them the gift of the growth mindset. Create an environment that teaches the growth mindset to the adults and children in your life, especially the ones who are targets of negative stereotypes. Even when the negative label comes along, they’ll remain in charge of their learning.

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   In this exploration, did anything surprise you? Change for you?

   • I've always been interested in how we learn and neuroplasticity.
   • In the past when researching neuroplasticity I was most shocked by how important sleep is for learning and memory consolidation/discarding memories.
   • I find it interesting that what might seem to be counter-intuitive (like getting to bed earlier versus continuing a late-night study session) can be best in terms of learning.
   • My overall health is therefore my greatest priority.

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   How will you integrate a growth mindset into your learning journey? From

   25 Ways to Develop a Growth Mindset | InformED

   25 Ways to Develop a Growth Mindset

   1. Acknowledge and embrace imperfections.

   Hiding from your weaknesses means you’ll never overcome them.

   2. View challenges as opportunities.

   Having a growth mindset means relishing opportunities for self-improvement. Learn more about how to fail well.

   3. Try different learning tactics.

   There’s no one-size-fits-all model for learning. What works for one person may not work for you. Learn about learning strategies.

   4. Follow the research on brain plasticity.

   The brain isn’t fixed; the mind shouldn’t be either.

   5. Replace the word “failing” with the word “learning.”

   When you make a mistake or fall short of a goal, you haven’t failed; you’ve learned.

   6. Stop seeking approval.

   When you prioritise approval over learning, you sacrifice your own potential for growth.

   7. Value the process over the end result.

   Intelligent people enjoy the learning process, and don’t mind when it continues beyond an expected time frame.

   8. Cultivate a sense of purpose.

   Dweck’s research also showed that students with a growth mindset had a greater sense of purpose. Keep the big picture in mind.

   9. Celebrate growth with others.

   If you truly appreciate growth, you’ll want to share your progress with others.

   10. Emphasise growth over speed.

   Learning fast isn’t the same as learning well, and learning well sometimes requires allowing time for mistakes.

   11. Reward actions, not traits.

   Tell students when they’re doing something smart, not just being smart.

   12. Redefine “genius.”

   The myth’s been busted: genius requires hard work, not talent alone.

   13. Portray criticism as positive.

   You don’t have to used that hackneyed term, “constructive criticism,” but you do have to believe in the concept.

   14. Dissassociate improvement from failure.

   Stop assuming that “room for improvement” translates into failure.

   15. Provide regular opportunities for reflection.

   Let students reflect on their learning at least once a day.

   16. Place effort before talent.

   Hard work should always be rewarded before inherent skill.

   17. Highlight the relationship between learning and “brain training.”

   The brain is like a muscle that needs to be worked out, just like the body.

   18. Cultivate grit.

   Students with that extra bit of determination will be more likely to seek approval from themselves rather than others.

   19. Abandon the image.

   “Naturally smart” sounds just about as believable as “spontaneous generation.” You won’t achieve the image if you’re not ready for the work.

   20. Use the word “yet.”

   Dweck says “not yet” has become one of her favourite phrases. Whenever you see students struggling with a task, just tell them they haven’t mastered it yet.

   21. Learn from other people’s mistakes.

   It’s not always wise to compare yourself to others, but it is important to realise that humans share the same weaknesses.

   22. Make a new goal for every goal accomplished.

   You’ll never be done learning. Just because your midterm exam is over doesn’t mean you should stop being interested in a subject. Growth-minded people know how to constantly create new goals to keep themselves stimulated.

   23. Take risks in the company of others.

   Stop trying to save face all the time and just let yourself goof up now and then. It will make it easier to take risks in the future.

   24. Think realistically about time and effort.

   It takes time to learn. Don’t expect to master every topic under the sun in one sitting.

   25. Take ownership over your attitude.

   Once you develop a growth mindset, own it. Acknowledge yourself as someone who possesses a growth mentality and be proud to let it guide you throughout your educational career.

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   Reflect and discuss how these understandings may shape or influence your learning plan and strategy

   
   

   "Progress ABSOLUTELY beats perfectionism. I have this mantra of "Something is better than nothing" and it has worked wonders for building good habits and learning new things. Before that I said "If I'm doing it, I should do it perfectly" and I just failed at getting any better. But once I shifted my mindset, it was all suddenly a lot easier to get healthy, work out, learn a new language, etc.

After watching this, your brain will not be the same

Dr.Lara Boyd is a Neuroscientist and Physical Therapist at the University of British Columbia. She is a professor and expert in mapping how behaviors, environments, and experiences affect brain health and learning. Dr.Boyd explains how "what we know about the brain is changing at a breathtaking pace." Whereas it was once believed that after childhood the brain could not change, it turns out that "nothing could be farther from the truth." Boyd discusses misconceptions about the brain and encourages us to go out and change our brains by changing our behaviors for the better.

"Everything you do, everything you encounter and everything you experience is changing your brain...The ensuing research has shown us that all of our behaviors change our brain, they're not limited by age, and it's happening all the time."

As Theodore Zeldin writes, "The kind of conversation I like is one in which you are prepared to emerge a slightly different person." I like to think about this quote in terms of non-human conversation. What kinds of engagements and 'conversations' do we have with instruments like the guitar, or with books, and life?

💡 Three ways the brain can change to support learning

1. Increase Chemical Signalling

The brain actually functions by transferring chemical signals between brain cells, what we call neurons, and this triggers a series of actions and reactions. So, to support learning, your brain can increase the concentration of the chemical signaling that’s taking place between neurons. Now, because this kind of change can happen rapidly, this supports short-term memory or the short-term improvement in the performance of a motor skill.

2. The brain alters its physical structure

These changes are related to long-term memory.

3. The brain alters its function

"One thing is absolutely clear: the best driver of neuroplastic change in your brain is your behavior... the primary driver of change in your brain is your behavior, so there's no neuroplasticity drug you can take. Nothing is more effective than practice at helping you learn, and the bottom line is, you have to do the work."

• Boyd's research has shown that increased difficulty, increased struggle - if you will - during practice, actually leads to more learning and greater structural change in the brain.
• The brain is being shaped structurally and functionally by everything you do, and also everything else you don't do.

"You and your plastic brain are constantly being shaped by the world around you... So when you leave today, go out and build the brain you want."

Learning How to Learn | Barbara Oakley | Talks at Google

This is also a fascinating talk. I was particularly interested in learning about focused and diffused modes of thinking. The information can apply to anything from learning how to code, to solving a math equation, writing poetry, or playing an instrument.

2. 🌱 Cultivating A Growth Mindset

"Everyone is a beginner at something, I'm not afraid of being a newbie."