Negative thoughts can become like mental viruses that infect our minds.

They can cause us to feel sad, depressed, and anxious. They can affect our mood, which can then have a knock-on effect on our lives.

But while we can't always stop negative thoughts from happening,  what we can do is work to train our brains to think more flexibly... This is where cognitive flexibility training comes in...

And that's why, in today's article, I would like to share 45 little things you can do to train your brain to be more cognitively flexible.

This way, you can stop the negative thoughts that are hijacking your mind, and therefore start to break the vicious cycle of depression.

But before I share that...

What is cognitive flexibility?

Cognitive flexibility is the ability to switch between different thoughts, behaviors, and perspectives in response to changing circumstances. It allows us to adapt to new situations, solve problems, and make decisions in a more effective and efficient manner.

Research has shown that cognitive flexibility can be particularly useful in the treatment of depression, as it can help individuals to break negative thought patterns and engage in more positive and adaptive thinking.

Do you risk anything if you DON'T learn cognitive flexibility?

Lack of cognitive flexibility can be a risk factor in developing depression. It is also a trait that may make recovery more difficult and limit our potential for a higher quality of life.

In addition, lack of cognitive flexibility can result in the following problems...

1) Difficulty to engage in effective coping strategies:  This means we cannot develop effective strategies to cope with any negative environment, which makes it very hard to move beyond the initial stages of depression.

2) Loss of social connection: When cognitive flexibility is limited, we tend to make decisions based on the first thing we think of, rather than considering the full range of options and consequences. This can lead to social isolation.

3) Decreased motivation to change: When we cannot think of a better alternative to a decision, we have a hard time changing our mindset to try a different approach. This makes it hard to get motivated to change something about our current situation.

4) Self-defeating behaviours: Ironically engaging in self-defeating behaviours in attempt to protect yourself from becoming depressed. Sadly making ourselves even more susceptible to depression

5) Risk of suicide: Another common problem of lacking cognitive flexibility is that we begin to experience suicidal ideations.

6) Social isolation: When we feel overwhelmed by our emotions, we can sometimes isolate ourselves from others. Cognitive flexibility helps us see the benefits of seeking help and communicating about our feelings.

7) Poor decision-making: Our brains make quick decisions about what we believe. The problem arises when we don’t take time to consider the evidence before forming our belief. Our inability to reflect on the evidence can result in poor decision-making and ineffective behaviors.

8) Reduced sense of control: Lack of cognitive flexibility can contribute to feelings of helplessness. It’s easy to fall into the trap of feeling we have no control over our environment and that things are beyond our control.

9) Reduced sense of self-efficacy: One of the key components of resilience is having the ability to recognize that we can be successful in the face of adversity. If we lack the ability to understand the power of positive thinking, it is hard to maintain our confidence and belief in our abilities.

10) Difficulty focusing: In order to focus, we must be able to separate our thoughts from our emotions. When our thoughts and emotions are jumbled, we have difficulty focusing on one thing at a time.

If you can relate to some of the 10 points above, it's time to unlock your full potential with these 45 cognitive flexibility exercises

Transform your thinking with these 45 proven techniques for improving cognitive flexibility

1. Practice mental flexibility exercises: There are various mental flexibility exercises you can try, such as the Stroop test or the trail making test, which can help you improve your ability to switch between tasks and adapt to new information.

2. Seek out new experiences: Engaging in new and varied experiences can help you develop your cognitive flexibility. This could include trying new hobbies, learning a new skill, or traveling to new places.

3.  Learn a new language: Learning a new language requires adapting to new ways of thinking and communicating, which can help you develop cognitive flexibility.

4. Take breaks and practice relaxation techniques: Taking breaks and practicing relaxation techniques, such as deep breathing or meditation, can help you manage stress and improve your cognitive flexibility.

5. Give yourself time It's important to note that developing cognitive flexibility takes time and practice, so be patient with yourself and keep at it. If you are struggling with depression, it may also be helpful to seek support from a mental health professional. They can help you develop strategies for coping with your depression and improving your overall well-being.

6. Practice perspective-taking: Try to see things from different points of view, and consider how others might feel or think about a situation.

7. Engage in creative activities: Creativity requires the ability to generate new ideas and think outside the box. Engaging in creative activities, such as drawing, writing, or music, can help you develop cognitive flexibility.

8. Practice adapting to new situations: Try to embrace change and challenge yourself to adapt to new situations. This can help you become more flexible in your thinking and behavior.

9. Reflect on your thoughts and behaviors: Take time to reflect on your thoughts and behaviors, and consider whether they are helpful or adaptive. This can help you become more aware of your thought patterns and behaviors, and better able to switch between them when needed.

10. Practice decision making: Decision making requires considering multiple options and weighing their pros and cons. Engaging in activities that require decision making, such as games or simulations, can help you develop this skill.

11. Use visualization techniques: Visualization techniques, such as creating mental images or using metaphors, can help you better understand and process information. This can improve your cognitive flexibility.

12. Practice gratitude: Focusing on the things you are grateful for can help you shift your perspective and become more open to new ideas and experiences.

13. Engage in physical exercise: Physical exercise can improve brain function and cognitive flexibility.

14. Take breaks and practice relaxation techniques: Taking breaks and practicing relaxation techniques, such as deep breathing or meditation, can help you manage stress and improve your cognitive flexibility.

15. Seek out social support: Social support can help you cope with stress and challenges, and improve your cognitive flexibility.

16. Challenge your assumptions: Our assumptions and beliefs shape how we see the world and how we respond to it. By questioning these assumptions and considering alternative viewpoints, you can increase your cognitive flexibility.

17. Practice adapting to different environments: Try to embrace new environments and challenge yourself to adapt to them. This can help you become more flexible in your thinking and behavior.

18. Practice problem solving: Problem solving requires cognitive flexibility as you consider different options and evaluate their potential outcomes. Engaging in activities that require problem solving, such as puzzles or brainteasers, can help you develop this skill.

19. Practice problem-based learning: Problem-based learning involves learning through solving real-world problems, which can help you develop your problem-solving skills and cognitive flexibility.

20. Practice self-regulation: Self-regulation involves the ability to control your thoughts, emotions, and behaviors. Practicing self-regulation techniques, such as cognitive-behavioral therapy, can help you improve your cognitive flexibility.

21. Engage in activities that require attention to detail: Activities that require attention to detail, such as puzzles or memory games, can help you improve your cognitive flexibility.

22. Practice time management: Time management involves prioritizing tasks and adapting to changing circumstances. Practicing time management skills can help you improve your cognitive flexibility.

23. Practice emotional intelligence: Emotional intelligence involves understanding and managing your own emotions, as well as those of others. Improving your emotional intelligence can help you become more adaptable and flexible in your thinking and behavior.

24. Practice flexibility in your daily routine: Try to incorporate flexibility into your daily routine by allowing for unstructured time or trying new things.

25. Practice self-compassion: Being kind and understanding towards yourself can help you become more open to new experiences and challenges, which can improve your cognitive flexibility.

26. Practice adaptive thinking: Adaptive thinking involves the ability to think creatively and consider multiple perspectives in order to solve problems. Engaging in activities that require adaptive thinking, such as brainstorming or design thinking, can help you improve your cognitive flexibility.

27. Practice mental flexibility through meditation: Meditation can help you improve your ability to focus and switch between tasks, which can improve your cognitive flexibility.

28. Practice mental flexibility through yoga: Yoga can help you improve your ability to focus and switch between tasks, which can improve your cognitive flexibility.

29. Practice mental flexibility through dance: Dancing requires adapting to different rhythms and movements, which can help you improve your cognitive flexibility.

30. Practice mental flexibility through music: Playing a musical instrument or singing requires adapting to different rhythms and melodies, which can help you improve your cognitive flexibility.

31. Practice mental flexibility through writing: Writing can help you improve your ability to generate new ideas and switch between different writing styles, which can improve your cognitive flexibility.

32. Practice mental flexibility through art: Art can help you improve your ability to generate new ideas and switch between different art styles, which can improve your cognitive flexibility.

33. Practice mental flexibility through cooking: Cooking requires adapting to different ingredients and flavors, which can help you improve your cognitive flexibility.

34. Practice mental flexibility through gardening: Gardening requires adapting to different plants and environments, which can help you improve your cognitive flexibility.

35. Practice mental flexibility through sports: Sports require adapting to different opponents and strategies, which can help you improve your cognitive flexibility.

36. Practice mental flexibility through travel: Traveling to new places and experiencing new cultures can help you adapt to different environments and perspectives, which can improve your cognitive flexibility.

37. Practice mental flexibility through reading: Reading can expose you to new ideas and perspectives, which can improve your cognitive flexibility.

38. Practice mental flexibility through volunteering: Volunteering can expose you to new environments and challenges, which can improve your cognitive flexibility.

39. Practice mental flexibility through hobbies: Engaging in hobbies that require adapting to new skills and techniques can help you improve your cognitive flexibility.

40. Practice mental flexibility through public speaking: Public speaking requires adapting to different audiences and environments, which can help you improve your cognitive flexibility.

41. Practice mental flexibility through theater: Acting requires adapting to different roles and situations, which can help you improve your cognitive flexibility.

42. Practice mental flexibility through improv: Improv requires adapting to new ideas and situations on the spot, which can help you improve your cognitive flexibility.

43. Practice mental flexibility through debate: Debate requires adapting to different viewpoints and arguments, which can help you improve your cognitive flexibility.

44. Practice mental flexibility through simulation games: Simulation games require adapting to different scenarios and strategies, which can help you improve your cognitive flexibility.

45. Practice mental flexibility through role-playing: Role-playing requires adapting to different characters and situations, which can help you improve your cognitive flexibility.

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Take the first step towards a brighter future: Reduce your depression and increase your mental agility

Don't let depression stand in the way of your potential. Depression robs people of their ability to be resilient. It robs them of their ability to think clearly and act logically. In fact, research has shown that depression is associated with an inability to adapt. That's why we've created Cognitive Flexibility Training. It teaches people how to get past their own personal barriers and limitations.

Cognitive Flexibility Training teaches people how to be more flexible, open-minded and resilient. You'll learn ways to re-program your thinking and break free from the chains of mental rigidity that keep you trapped.

The great news is that cognitive flexibility training is a real posibility. All you need to do is make a small investment of time in yourself daily doing one of the 45 activities listed above. I've already done most of the work fishing them out for you. So the sooner you get started the better.

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