How to rewire your brain for happiness “Neurons that fire together, wire together”
Have you ever wondered if you can train your brain to be happier? We often treat our minds as something fixed, a set of traits we are simply born with, or blame it on our DNA. But what if you could actively shape your brain's circuitry to cultivate more joy, love, and wisdom in your daily life? This is the core message of the book, Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom, by neuropsychologist Rick Hanson and neurologist Richard Mendius. This book bridges the gap between ancient contemplative practices and modern neuroscience. It offers an exploration of how our thoughts and experiences physically change our brains. By understanding this connection, we can learn to use our minds to stimulate and strengthen the neural pathways associated with well-being.
Your brain's evolving story
Our brains developed over millions of years with one primary goal: survival. This evolutionary history has left us with what Hanson and Mendius call a "negativity bias." Our ancestors had to be hyper-aware of threats, such as predators, scarce resources, and social conflict, to stay alive. Those who were constantly on the lookout for danger were more likely to survive and pass their genes on.
As a result, our brains are like Velcro for negative experiences and Teflon for positive ones. We tend to remember criticism more than praise, dwell on what went wrong rather than what went right, and scan our environment for potential problems. While this was useful in the wild, in our modern lives, it often leads to unnecessary stress, anxiety, and a persistent feeling that something is amiss. Recognising this bias is the first step toward overcoming it. It’s not a personal failing; it’s a feature of the human brain. The book reassures us that by understanding this wiring, we can begin to counteract it consciously.
The power of Neuroplasticity
The most hopeful message in Buddha's Brain is the concept of neuroplasticity. This is the brain's remarkable ability to reorganise itself by forming new neural connections throughout life. Every thought you have, every feeling you experience, and every action you take shape the physical structure of your brain. As Hanson puts it, "neurons that fire together, wire together." When you repeatedly engage in a particular thought pattern or behaviour, the neural circuits associated with it become stronger and more efficient. Think of it like creating a path in a forest. The first time you walk it, it’s difficult. But the more you travel that same path, the clearer and easier it becomes to follow.
This is why old habits and negative thought patterns can feel so ingrained. We have walked those neural pathways countless times. However, we can consciously choose to build new paths, create and strengthen neural circuits for happiness, calm, and confidence.
Taking in the Good: A practical exercise
So, how do we actively build these new neural pathways? Hanson provides a simple practice called "taking in the good." This technique is designed to counteract the brain's negativity bias by helping it register and absorb positive experiences. It involves four simple steps, which Hanson summarises with the acronym HEAL.
1. Have a positive experience
The first step is to simply notice a positive experience. It doesn't have to be a major event. It could be the warmth of a cup of tea, the beauty of a sunset, a kind word from a friend, or a sense of accomplishment after completing a small task. The key is to actively look for these moments throughout your day.
2. Enrich the experience
Once you’ve noticed a positive experience, don't just let it pass by. Stay with it for 10, 20, or even 30 seconds. Let the feeling sink in. Pay attention to the physical sensations in your body. What does the feeling of joy or peace feel like? By enriching the experience, you give your neurons more time to fire together, which helps them wire together.
3. Absorb the experience
As you savour the moment, intend for the feeling to become a part of you. Imagine it soaking into your brain and body like water into a sponge. You might visualise a warm, golden light spreading through you. This step helps the experience move from short-term memory to long-term storage, physically changing your brain's structure.
4. Link positive and negative material
When you are feeling grounded in a positive experience, you can gently bring to mind something negative or challenging. The goal is not to dwell on the negative but to hold it within the larger context of the positive state. This can help soothe and even begin to heal the old pain. It's about allowing the positive feelings to gradually outshine and transform the negative ones.
By practising "taking in the good" regularly, you are actively rewiring your brain. You are training it to look for, register, and internalise positive experiences, which over time can lead to a more resilient and joyful state of being.
Your path to a happier brain
Buddha's Brain provides a roadmap for using your mind to change your brain for the better. It is a powerful reminder that we are not passive victims of our circumstances or our brain's default settings. We have the ability to actively cultivate the inner resources we need to navigate life's challenges with greater wisdom and peace. The journey starts with understanding your own patterns, the automatic thoughts and feelings that arise from your brain's evolutionary wiring. From there, you can begin to use simple, mindful practices to create new neural pathways. By consciously "taking in the good," you can build a brain that is more resilient, loving, and inclined toward happiness. This is a space for you to challenge old ways of thinking and connect with your own potential for growth. By understanding how your brain works, you can empower yourself to change what isn't working and create a more fulfilling life, one positive thought at a time. If you are struggling with tracking how you are feeling or just find it difficult, explore our handouts and worksheets.