If you’re into self-development, you’ve probably heard it takes only 21 days to form a new habit.

While the science on that is murky and you might need a tad longer to make a new routine stick, taking even a small step toward changing your life for the better is rarely a bad idea.

And there’s something about 21 that sounds comforting.

After all, it’s less than a month.

Three weeks.

You can do anything for three weeks, right?

If it works, you can always extend the challenge.

The most important thing is to start.

Here are 7 ways to completely rewire your brain in just 21 days, according to psychology.

You’ll reap the rewards in no time.

1) Cultivate gratitude

Gratitude can rewire your brain by teaching you how to focus on the positive rather than dwell on the negative.

Regularly practicing gratitude reduces stress and enhances your emotional and mental well-being.

The even better news?

It only takes a few minutes out of your day.

To harness the power of gratitude, keep a gratitude journal or make a dedicated gratitude entry in your Notes app.

Every day, write down three things you’re thankful for.

They can range from the momentous to the mundane.

Seeing a stunning sunset. Eating a delicious meal. Discovering a good song. Petting a fluffy dog.

Once you write down the three things, reflect on how they elevated your mood and how lucky you are to have experienced them.

Ideally, you should practice gratitude at the same time each day, so the habit has a better chance of going the distance.

Right after work or before bed would be my pick.

2) Reach your step goal

Out of all the habits I’ve tried to implement recently, walking had the biggest impact.

I’m a sedentary person who doesn’t love exercise, so it was imperative I find some type of movement that doesn’t make me want to die.

While I’m into dancing and roller skating, I never managed to turn these activities into a daily habit.

Walking, however, requires minimum effort and helps me clear my mind, so I decided to prioritize it for at least a month.

I set a step goal of 8,000 and proceeded to go on a long walk every single day, rain or sunshine, immediately after breakfast.

I listened to music or podcasts, or simply walked alone with my thoughts, brainstorming an article or wondering what I was doing with my life.

It didn’t take long to notice that my walks raised my energy levels, so I was more productive throughout the day.

Additionally, I was noticeably leaner by the end of the month, without making any tweaks to my diet.

Walking has numerous benefits on brain function, according to psychology, like enhancing brain connectivity and cognitive function.

Make walks a part of your routine for 21 days and you’ll see what I’m talking about.

3) Embrace mindfulness

Mindfulness is another practice that can rewire your brain in record time, especially if you’re the type of person who has trouble quieting their mind.

At its core, mindfulness involves paying deliberate attention to the present, rather than traveling into the past or worrying about the future.

This simple yet profound practice has been shown to induce functional changes in the brain, often in a remarkably short time.

It helps you become more self-aware, decreases stress, and keeps your mind young.

Techniques like focused breathing, body scans, and mindful observation help redirect attention away from distracting thoughts and to the right now.

Over time, mindfulness helps with decision-making and impulse control.

What are you waiting for?

Download a meditation app and reclaim your attention span.

4) Improve the quality of your sleep

We need a minimum of 7 hours of sleep for our brain to function properly, according to psychology.

If you average less, your memory and focus suffer, your metabolism slows, and you’re more likely to become irritable.

Making sleep a priority for the next 21 days can ensure you regain some of your joie de vivre and rebalance your energy levels.

A few tips that will help:

• Engage in calming activities before bed, like taking a warm bath or practicing relaxation exercises
• Go to bed and wake up at the same time every day, even on weekends
• Make your bedroom cool, quiet, and dark
• Avoid large meals, caffeine, and alcohol close to bedtime
• Limit your exposure to screens for at least an hour before crawling under the covers

Coming up with a chill nighttime routine did wonders for me.

I do my skincare, turn off the internet on my phone, and lay in bed with a good book.

That brings me to my next point.

5) Read

Reading isn’t just relaxing or educational – it has a positive impact on how your brain works.

When you read, your brain forms new neural pathways, strengthening the connections between different regions.

While I loved to read as a child, I abandoned the practice during my teens and eventually managed to pick the habit back up during my 20s.

I’ve been reading consistently during the last 8 years or so and I can confirm that the practice also enhances your emotional intelligence and improves your vocabulary.

There are no downsides to giving it a try.

Pick a book you’re interested in and dedicate at least 30 minutes per day to immersing yourself in it.

You can do it in the morning, during your lunch break, or before bed, like I do.

Or, you go the audiobook route and listen to them during your commute or while you’re running errands.

Stick with the habit for three weeks and your brain will be thankful.

6) Do a dopamine detox

A dopamine detox is designed to reduce over-stimulation of the brain’s reward system.

Our constant engagement with social media, digital entertainment, junk food, and other instant gratifications can lead to an over-reliance on quick dopamine hits.

That makes it more difficult for us to find satisfaction in more meaningful and less stimulating activities.

In short – it’s why it’s more pleasurable to scroll Instagram for five minutes than read a long-form article.

During a dopamine detox, you intentionally avoid high-dopamine activities, in an effort to rediscover the joy of delaying gratification.

With me so far?

Such a detox can involve abstaining from social media, video games, doom scrolling, or any other highly stimulating activities.

This way, you give your brain a chance to recalibrate, allowing you to find greater pleasure in everyday activities such as reading, exercising, and spending time with loved ones.

You know – the things that actually benefit you in the long run.

7) Practice positive affirmations

According to psychology, positive affirmations can significantly help with confidence and stress management.

Practicing them is awkward at first, but they help you squash negative thoughts and develop a more positive mindset.

That’s worth a few seconds of cringe.

Start by choosing aspects of your life where you want to see positive change and come up with concise statements that reflect your aspirations. For example:

• I believe in myself and my abilities.
• I am worthy of love and respect.
• I am focused and driven.
• My needs matter.
• I am healthy, strong, and vibrant.
• My relationships are healthy, balanced, and fulfilling.
• I am constantly growing and evolving into my best self.

From there, dedicate a specific time each day for your affirmations, such as in the morning or before bed, to establish a consistent practice.

You can also repeat them multiple times throughout the day, either aloud or silently, to reinforce the positive messages in your mind.

It won’t be long before you internalize the message.

Bottom line

Taking on any of the challenges above will do wonders for your brain.

Your mindset will improve and you’ll have more energy, so you’ll be more likely to add even more healthy habits into the mix.

Others will ask you how you did it.

They’ll be surprised to hear that all it took was to commit to something for 21 days.