Why Your Brain Gets Stubborn with Age (and How to Make It Flexible Again)
Dr Adam North explains why it becomes harder to change our minds with age.
Recently I’ve been researching why it seems to become more difficult to change our thinking over time, and part of the answer is dependent on neuroplasticity.
When you’re a child, the brain is like wet clay. It’s soft, malleable, and quick to take on new shapes. This capacity for change, is called neuroplasticity and it’s what lets toddlers pick up languages effortlessly, learn motor skills at breakneck speed, and bounce back from mistakes with remarkable adaptability.
But as we age, the clay begins to harden. Neuroplasticity declines gradually over time, making it harder to acquire new skills, recover from brain injuries, or adapt to changing environments. Scientists have been studying this shift for decades, and the results paint a sobering picture.
Why Neuroplasticity Declines
Neuroplasticity depends on the ability of neurons to form, strengthen, and maintain connections. In youth, the brain is in a hyperplastic state, fuelled by rapid growth and flexible neural pathways. Over time, several factors chip away at this adaptability:
Reduced growth factors: Levels of brain-derived neurotrophic factor (BDNF), essential for forming new neural connections, tend to drop with age.
Myelination slowdown: Myelin (the insulating sheath around neurons) develops more slowly in adulthood, slowing signal transmission.
Stabilised networks: As we become experts in familiar skills, the brain “locks in” those patterns, making it less eager to restructure.
Lifestyle and stress: Chronic stress, poor sleep, and unactive habits accelerate the decline.
The Consequences of a Less Plastic Brain
The gradual stiffening of neural pathways has real-world effects:
Slower learning: Picking up a new language or instrument takes more effort and time.
Reduced adaptability: Shifts in technology, work environments, or relationships can feel overwhelming.
Longer recovery times: After strokes or injuries, older adults often need more intensive rehabilitation.
Cognitive rigidity: Problem-solving becomes more reliant on old strategies, even when they no longer fit.
Fighting Back: Keeping the Brain Flexible
The decline of neuroplasticity isn’t inevitable - it’s a trend that can be managed. Research shows we can boost plasticity at any age with deliberate effort:
Learn something radically new.
Novelty jolts the brain out of autopilot. Choose a new hobby like painting, reading, dancing, or learning a language.
Cross-train your senses and skills.
Pair movement with learning. For example, listen to an audiobook while walking a new route, or learn to draw while listening to unfamiliar music.
Move your body daily.
Exercise like running has been shown to have a positive effect. It can increase BDNF levels, promoting neuron growth and connectivity.
Prioritise restorative sleep.
Deep sleep consolidates learning and reorganizes neural pathways.
Mind your mindset.
Have an optimistic mindset. Believing that abilities can improve with effort has measurable effects on motivation and learning speed.
Challenge your brain socially and environmentally
Engaging in debate, teaching others, or joining diverse communities forces the brain to adapt to different viewpoints.
Conclusion
While it’s true that neuroplasticity decreases over time, the brain never entirely loses its ability to adapt. The key is to push back against mental autopilot with curiosity, physical activity, and intentional novelty. The more you challenge your brain, the more you resist its slow slide into rigidity.
If you stop using your brain to learn, you’re training it to forget how. The good news? It’s never too late to fight against the inevitability of time.
