Imagine taking a walk along your favourite path—a trail you’ve travelled so many times that your feet seem to know the way without much thought. The trees, the turns, the sunlight streaming through familiar gaps in the leaves—it’s comforting and easy. But one day, you arrive to find the path is closed for construction.

At first, you might feel frustrated. What now? Do you turn back? Stand still? But then, you notice another trail branching off to the side. It’s unfamiliar, a little overgrown, and you’re not sure where it leads. With curiosity, you step onto it.

This simple act is what your brain does every day: When a well-worn neural pathway is no longer efficient—whether because of age, injury, or lack of use—your brain doesn’t stop. It finds a new way. This remarkable ability to adapt, change, and create new connections is called neuroplasticity, and it’s the reason your brain can keep thriving, even as you age.

The trails in your brain

Think of your brain as a vast network of trails and pathways. Over the years, you’ve forged some well-worn paths—the ones you rely on for habits, memories, and ways of thinking. These are efficient, familiar routes, like the main trail in a forest.

As we age, some of these paths may become less accessible. Maybe they’ve eroded over time, or the landscape has shifted. And yet, your brain doesn’t stop. Like an adventurous hiker, it starts carving out new trails, rerouting around obstacles, and finding creative ways to get you where you need to go.

This process, called “neural compensation,” is the essence of neuroplasticity. It’s your brain’s way of saying, “Let’s take the scenic route.”

we now know that the brain remains flexible and capable of growth throughout our life. That’s great news.

‍Aging as a time of exploration

For years, scientists believed that by the time we reached adulthood, the brain was like a finished map, set in stone and unchangeable. But we now know that the brain remains flexible and capable of growth throughout our life. That’s great news.

Aging does bring changes. Some trails—like those in the hippocampus, which is crucial for memory—may become less robust. But this isn’t the end of the journey. Research has shown that the brain compensates by activating other regions, building new connections, and strengthening existing ones. In other words, when the usual path is under construction, your brain takes you on a new adventure.

In the same way you might choose a new hiking route to explore, you can encourage your brain to forge fresh neural pathways.

Creating new trails: How to engage your brain’s plasticity

In the same way you might choose a new hiking route to explore, you can encourage your brain to forge fresh neural pathways. Here are some ways to keep your mental trails open and thriving:

1. Try something new
   Learning something unfamiliar—like a new language, skill, or musical instrument—forces your brain to create new connections. It might feel uncomfortable at first, like walking through a dense, unmarked forest. But with time, that new path becomes clearer and easier to follow.
   ‍
2. Walk often
   Physical exercise doesn’t just strengthen your body; it also grows your brain. Regular movement increases the production of brain-derived neurotrophic factor (BDNF), a protein that helps create and maintain neural pathways. Even a brisk walk around the neighbourhood can stimulate your brain to grow stronger connections.
   ‍
3. Pause and notice
   Mindfulness is like pausing on a walk to take in your surroundings. When you meditate or practice deep breathing, you quiet the noise in your mind, allowing your brain to focus on what matters. Studies have shown that mindfulness can improve memory and concentration while reducing stress.
   ‍
4. Walk with others
   Just as hiking with friends can make a journey more enjoyable, social connection keeps your brain engaged and healthy. Conversations, shared experiences, and community activities create mental stimulation that strengthens your neural network.
   ‍
5. Take creative detours
   Creativity is like stepping off the trail and finding a hidden grove. Whether it’s painting, writing, or even rearranging your garden, creative activities engage multiple parts of the brain, strengthening your mental pathways in unexpected ways.

‍

I’ve seen incredible transformations in people who dared to challenge the assumption that it’s “too late” to change.

Stories from the trail

In my coaching practice, I’ve seen how powerful it can be to step onto a new path. I’ve seen incredible transformations in people who dared to challenge the assumption that it’s “too late” to change. 

‍

One client, a 68-year-old former nurse, always wanted to play the piano but never had the time. She hesitated at first, worried that learning something new would be too difficult. But with patience and practice, she started playing simple melodies, and within months, she could play her favourite childhood lullabies. She shared, “It’s like a whole new part of my brain came alive.”

Another client, a 59-year-old nonprofit director, felt stuck in a rut. Encouraged by a friend, he began a daily mindfulness practice, starting with just five minutes a day. Over time, he noticed he was less reactive at work and more attuned to his emotions. “I didn’t realize how much noise was in my mind until I learned how to quiet it,” he said.

When we dare to brave the unknown by learning a new skill, exploring a passion, or adopting a new mindful habit, the brain responds to such challenges with growth and vitality—at any age.

These are just two of the many stories that show what’s possible when we step outside our comfort zones. When we dare to brave the unknown by learning a new skill, exploring a passion, or adopting a new mindful habit, the brain responds to such challenges with growth and vitality—at any age.

Keep going

Life has a way of putting up construction signs on the trails we thought we’d always take. But aging doesn’t have to mean stopping; it can mean finding new or different paths, carving out fresh routes, and embracing the adventure of change.

Neuroplasticity is your brain’s way of helping you navigate this journey. It allows you to reroute, adapt, and grow, even when the familiar paths are no longer available. So, the next time you encounter a “path closed” sign—whether in your brain, your body, or your life—remember that it’s not the end. It’s an invitation to explore. Your brain is ready to take you on a new trail. What would it look like to take the first step?

‍