Growth Mindset

10 Science-Backed Ways to Improve Your Mindset

Growth mindset for the win! Have you ever caught yourself thinking, “I’ve always been this way,” or “Change is just too hard”? If so, you’re not alone. But here’s the truth: your brain is far more adaptable than you might think. Thanks to neuroplasticity, your brain’s natural ability to rewire and form new connections, you have the power to shift your mindset at any stage of life.

Whether you’re looking to develop a growth mindset, shift into a more positive or abundance-focused mindset, or simply create a more healthy relationship with your thoughts, it all starts with small, intentional steps. You don’t have to overhaul your life or pretend everything is perfect. You just need to be willing to tend to your mind like you would a garden, regularly, gently, and with patience.

In this post, I’ll share ten easy, science-backed practices that can help you reshape how you think and feel over time. These are habits I’ve used in my own life and with the people I support through movement, meditation, and mindset work. You don’t need to be perfect, just curious, compassionate, and ready to grow.

Let’s get started!

1. Practice Gratitude Daily

Even a small daily practice works wonders. Maybe you start with just jotting down three things you’re grateful for. This can reshape your brain’s default mode from negativity bias to a more optimistic outlook. Gratitude activates the brain’s reward system, releasing dopamine and serotonin, which support emotional resilience.

2. Move Your Body with Intention

I am a huge believer of the power of movement! Exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new neurons and enhances cognitive function. Whether it’s a walk in nature, a gentle chair yoga session, or lifting weights, movement improves mood and mindset, include mindful awareness and reap more rewards! Check out my library of movement classes Here.

3. Learn Something New

Challenging your brain with novel tasks (like learning a new skill, trying a new hobby, or even switching up your routine) strengthens neural connections. The brain thrives on novelty. Learning keeps it flexible, engaged, and open, the basics of a growth mindset.

4. Mind Your Self-Talk

Our inner dialogue becomes our belief system. Research in cognitive-behavioral therapy (CBT) shows that reframing negative thoughts into constructive ones changes neural pathways over time. Start with one phrase like “I’m learning” instead of “I can’t”, and notice how it changes your energy.

5. Meditate (Even Just 5 Minutes)

Mindfulness meditation strengthens the prefrontal cortex, which supports focus, decision-making, and emotional regulation. It also quiets the amygdala, the brain’s fear center. Over time, this helps shift your baseline from reactive to responsive.

If traditional meditation feels intimidating, try yoga nidra, a guided, body-centered form of meditation done lying down. It’s deeply restorative and offers many of the same benefits, including improved sleep, stress reduction, and a more positive, resilient mindset.
Try one of my free yoga nidra sessions here.

6. Sleep Like It’s Sacred…Because it IS

Deep, restorative sleep helps consolidate memories and supports emotional processing. Chronic lack of sleep impairs your brain’s ability to adapt and grow. Aim for quality sleep, and treat your nighttime rituals as a way to honor your brain’s regeneration.

7. Surround Yourself with Growth-Oriented People

Social neurobiology tells us that our brains are wired for connection. The people you spend time with influence your mindset, sometimes more than you realize. Choose to engage with those who inspire, support, and challenge you in healthy ways.

8. Reset Your Mind in Nature

Spending time outdoors lowers stress hormones, calms overthinking, and supports a more grounded, positive mindset. Even 10 minutes in a natural setting, walking, gardening, or simply sitting can shift your perspective and invite a sense of abundance and calm. Nature reminds us to slow down and reconnect with what truly matters.

9. Anchor Your Mindset with Daily Affirmations

Repeating positive affirmations can help rewire the brain by reinforcing self-belief and possibility. For best results, keep them in the present tense and begin with “I am”—this helps your brain register the affirmation as true and immediate. Even if it feels unfamiliar at first, consistency is key. Read my guide on how to write and use affirmations effectively.

10. Keep a “Mindset Garden” Journal

Just as I tend to seedlings and soil, I tend to my thoughts. Try tracking your mindset like a garden—what’s flourishing, what needs weeding, what needs more light? Over time, you’ll see patterns, progress, and most importantly—potential.

Final Thoughts

The beauty of neuroplasticity is that it reminds us: we are never too old, too stuck, or too far gone to grow. Mindset is a practice, not a personality trait. With small, consistent actions rooted in both science and self-compassion, we can rewire ourselves towards presence, peace, purpose, and possibility.