About the Episode 🎙️
In this episode of The Mel Robbins Podcast, Mel interviews Dr. Tara Swart-Bieber, a neuroscientist from MIT, about how to change your brain using science-backed techniques. Dr. Tara explains the neuroscience behind manifestation, intuition, and rewiring your brain for success and happiness. She provides actionable steps and insights to help listeners train their brains to achieve their goals and improve their lives.
Key Takeaways 💡
- (05:43) Neuroplasticity allows the brain to change and grow throughout life, contrary to previous beliefs that it becomes fixed in adulthood. The brain constantly adapts based on sensory input, experiences, and emotions, meaning that listening to new information can physically alter the brain's structure and function.
- (06:46) Training the brain involves moving beyond basic survival instincts to focus on thriving through practices like manifestation and visualization. These techniques help the brain identify opportunities and promote positive thinking, enabling individuals to pursue their dreams and desires with greater motivation.
- (08:08) Magnetic desire is crucial for neuroplasticity, as it combines repetition with strong emotional intensity to create new neural pathways. This intense motivation helps individuals overcome obstacles and persist in pursuing their goals, distinguishing them from those who give up easily.
- (13:11) Manifestation involves using brain power to attract desired outcomes by leveraging cognitive science. This approach empowers individuals to take control of their lives and achieve their goals through focused intention and mental effort.
- (14:18) The steps to manifesting include cultivating an abundance mindset, aligning thoughts, emotions, and intuition with magnetic desires, and practicing patience. Neuroplasticity requires time and consistent effort to rewire neural pathways, leading to a tipping point where new habits and behaviors become easier and more natural.
- (17:46) Selective filtering is a natural brain mechanism that can be influenced by consciously prioritizing desires. By reminding the brain daily of what is truly desired, individuals can ensure that their brain filters information to notice opportunities and resources that align with their goals.
- (19:17) The four-step process for manifestation, underpinned by neuroplasticity, includes raising awareness, focusing attention, doing deliberate practice, and holding oneself accountable. Raising awareness involves understanding why certain behaviors are self-sabotaging, while deliberate practice requires consistent actions to move towards the desired goal.
- (25:21) Creating micro habits focused on self-worth and deservingness is essential for achieving goals related to partnership. By identifying gaps between what one has to offer and what one desires in a partner, individuals can develop habits that enhance their self-value and attract more fulfilling relationships.
- (33:44) The three mechanisms for neuroplasticity are myelination, synaptic connection, and neurogenesis. Myelination involves repetitive practice to make neural pathways more efficient, synaptic connection involves forming new connections between existing neurons, and neurogenesis involves growing new nerve cells.
- (36:34) Magnetic desire fuels brain changes by providing a deep reason for wanting to achieve a goal, stimulating the processes of myelination, synaptic connection, or neurogenesis. This intense motivation helps individuals stay committed and overcome challenges, increasing the likelihood of manifesting their desires.
- (40:37) Overwriting negative self-talk involves replacing recurring negative thoughts with positive affirmations that address underlying beliefs. By consistently repeating these affirmations with emotional intensity, individuals can create new, more energy-efficient neural pathways that promote positive thinking and self-belief.
- (48:06) A morning gratitude practice, focused on tangible things, can prevent the brain from immediately engaging with stressors and external demands. By starting the day with gratitude, individuals can set a positive tone and improve their mental health and longevity.
- (50:55) Vision boards, or action boards, serve as reminders to maintain selective filtering, attention, and value tagging, keeping desired goals at the forefront of the mind. Visualizing the images on the board and immersing oneself in the feeling of those things being true can further enhance the brain's programming for thriving.
- (55:25) Visualizing something strongly and integrating the senses can make it difficult for the brain to distinguish between reality and imagination. This process reduces the brain's perception of novelty and uncertainty, making individuals more likely to take healthy risks to achieve their goals.
- (58:14) Gluing images onto a vision board signals a strong commitment to achieving those goals, and hesitation to do so may indicate a lack of self-belief. Combining the act of gluing with gratitude can reinforce the belief in one's deservingness and make the process easier.
- (01:01:05) Bathing in magnesium flakes can help reduce stress by replenishing magnesium levels, which are depleted during stress. Magnesium is best absorbed through the skin, and deficiency can manifest as twitchy eyelids or other muscle twitches.
- (01:02:43) Dietary choices should prioritize brain health, focusing on dark-skinned foods, hydrating foods, good fats, and fermented foods. This approach benefits not only the brain but also the skin, hair, gut, and overall bodily health.
- (01:04:55) Intuition arises from tapping into a lifetime of wisdom and knowledge stored in the brainstem, spinal cord, and gut neurons. Journaling and reviewing past decisions can help individuals learn to trust their gut instincts, which are often harder to access when stressed or experiencing digestive issues.
- (01:07:49) High levels of cortisol, the stress hormone, can lead to the storage of extra fat in abdominal fat cells and impair the higher functions of the brain. Chronic stress can erode immunity, leading to more frequent and prolonged illnesses, and can shift the brain into a low-power mode, hindering creativity, problem-solving, and emotional regulation.
- (01:13:19) Stress is contagious due to the release of steroid hormones like cortisol, which can affect those in close proximity, particularly in hierarchical relationships. Mindfulness activities, such as meditation, yoga, and time in nature, can help reduce stress levels and insulate individuals from the stress of others.
- (01:18:57) The people one spends the most time with influence behaviors and social norms, making it more likely to adopt habits and attitudes prevalent in one's social circle. Surrounding oneself with positive and supportive individuals can promote healthier choices and greater well-being.
- (01:20:30) Anyone is capable of change at any age or stage of life, and neuroplasticity offers hope for neurodivergent individuals. The biggest barrier to change is a lack of deep-seated desire, often rooted in underlying beliefs that prevent individuals from fully committing to their goals.
- (01:23:47) Tying goals to one's deepest values is essential for overcoming barriers to change. Connecting personal goals to core values, such as family or health, can provide the necessary motivation and commitment to achieve lasting transformation.