By Julie Eibensteiner PT, DPT, CSCS
As we head into Thanksgiving week, it’s a perfect time to talk about something we see every day with the people who walk through our doors: your brain is constantly rewiring itself – in rehab, in stress, in family life, in sport, and in everything in between.
This ability is called neuroplasticity – your brain’s built-in process of reorganizing and strengthening neural pathways based on what you repeatedly think, focus on, or do. It’s a major reason why many stroke victims & those with traumatic brain injuries can recover significant function over time.
And one important truth:
Neuroplasticity happens whether you’re aware of it or not. (read that TWICE)
Sometimes negativity builds from an obvious event- an ACL tear, a setback in rehab, a tough season.
But other times? It sneaks up on you.
Sometimes it’s stress at home, pressure at school, someone close to you struggling with an injury, or simply the accumulation of small frustrations.
The good news is:
You can train your brain to wire in a more positive direction – on purpose.
Why Gratitude Works (Not Fluff)
Here’s what the science shows:
- UCLA found that gratitude decreases activation in the amygdala (your threat center), improving emotional regulation (UCLA Mindfulness Awareness Research Center).
- UC Davis found that consistent gratitude practices increase dopamine and serotonin activity and improve long-term wellbeing (Emmons & McCullough, Journal of Personality & Social Psychology, 2003).
- Harvard Health reports measurable improvements in stress, mood, and outlook with 8–12 weeks of consistent gratitude practice (Harvard Medical School, Positive Psychology Research Review).
- Brain-imaging research shows gratitude strengthens the prefrontal cortex—your decision-making and resilience center (Fox et al., Frontiers in Psychology, 2015).
This is not “think happy thoughts.”
This is physiology and brain remodeling.
How to Start Rewiring (2 Minutes a Day)
We build this into our ACL rehabs daily. Mental exercises like this are just as important as the physical ones in our opinion.
1. Daily Gratitude (Specific, Not Generic)
List 3 specific things that went well today – especially things you noticed.
Examples for athletes or parents:
- “My knee didn’t bark at me on stairs like it did last week.”
- “I hit 110° flexion today and it felt less scary.”
- “My son actually walked out of practice smiling for the first time this month.”
- “I got through the full day without letting my mind go to worst-case scenario with my son or daughter.”
The more specific you are, the stronger the rewiring effect.
Your brain learns faster when you notice what’s improving – even if it’s small.
2. Train Your Brain to Spot Wins
Your brain is wired with a negativity bias – built for survival, not happiness. (read the twice too)
So one of the strongest neuroplasticity tools is intentionally finding one win per situation:
- “My quad fired faster today.”
- “I got through the ROM work without feeling overwhelmed.”
- “I spoke up when something didn’t feel right.”
- “My balance is improving even though it still feels hard.”
Why This Matters for Rehab, Sport, and Everyday Life
When you teach your brain to look for progress:
- You rehab faster
- You stick to habits more consistently
- You handle stress with more clarity
- You recover from setbacks more quickly
- You perform with more confidence
Your brain will wire itself toward whatever you pay attention to.
So you have to train what gets your attention.
A Thanksgiving Week Challenge
This week, try this simple 2-part routine:
Morning:
Name 2 things you’re grateful for to set your brain’s direction for the day.
Say them out loud or jot them down if you really want it to stick.
Evening:
Write down what went well today– even if small.
You’re teaching your brain what to notice.
Give it one week.
You’ll feel the difference.
Give it one month – and your brain will start rewiring around it.
We are especially grateful for you all this Thanksgiving.
Happy Thanksgiving to you and yours!