Brain Changes Initiative

You can train the highest form of intelligence… here’s how.

Your brain isn’t a fixed system—it’s a learning system that can get better at thinking about thinking. That’s what metacognition really is: the ability to monitor, evaluate, and regulate your own cognitive processes.

Research shows that targeted practice can improve metacognitive functioning across domains (memory, strategy use, self-evaluation)—especially when you combine reflection with structured activities.

Here’s how to train your brain’s thinking system:

1. Predict & review: Before action, estimate your performance; after, compare outcome.
2. Strategic questioning: Ask yourself about strategies and evidence.
3. Reflective journaling: Write about wins, misses, and adjustments.
4. Feedback loops: Seek metacognitive (not just positive) feedback.
5. Goal checkpoints: Break tasks into steps + review thinking at each phase.
6. Mindful meta-awareness: Mindfulness supports observing your own thought processes.

Training these habits rewires how your brain evaluates and adjusts itself.

Sources:
- Sella, E., et al. (2022). Efficacy of memory training interventions targeting metacognition for older adults: A systematic review and meta-analysis. Aging Ment Health
- Braad, E., et al. (2022). Improving metacognition through self-explication in a digital self-regulated learning tool. Educational Technology Research and Development
- Ho, W. W. Y., et al. (2025). Role of reflective practice and metacognitive awareness in the relationship between experiential learning and positive mirror effects: A serial mediation model. Teaching and Teacher Education
- Luo, T., et al. (2023). The impact of feedback on metacognition: Enhancing in easy tasks, impeding in difficult ones. Consciousness and Cognition
- Sanger, K. L.,et al. (2016). Mindfulness training with adolescents enhances metacognition and the inhibition of irrelevant stimuli: Evidence from event-related brain potentials. Trends in Neuroscience and Education

As we step into 2026, I’m thinking less about resolutions and more about principles.

As a doctor, and as someone who’s had to rebuild my own brain from trauma (physical, mental and emotional), I’ve learned this: The brain doesn’t change because of motivation for immediate reward. It changes because of how you live every day.

These philosophies aren’t about doing more. They’re about doing what matters—with intention, compassion, and patience.

If your goal this year is better focus, better health, better relationships, or simply more peace—start here.

Your brain is always listening. What will you teach it in 2026?

— Dr. Matthew Galati

If you’re going to a sunny beach or snowy resort this winter, don’t let jet lag steal your first day 😴

Your brain’s circadian clock can be reset faster with timed light exposure, melatonin at the right time, shifted sleep schedules, and meal timing—science shows these cues help your internal clock sync with your destination.

- Light is your strongest natural signal—morning sun helps after eastward travel, evening light after westward. 
- Short‑term melatonin (0.5–5 mg) taken close to your target bedtime can reduce jet lag symptoms. 
- Aligning meals to local time also speeds reset.

Sources:
- Crowley, S. J., & Eastman, C. I. (2017). Light and melatonin treatment for jet lag disorder. Reference Module in Neuroscience and Biobehavioral Psychology.
- CDC. (2025). Jet lag disorder.

Your brain goes through enormous rewiring at specific life stages, showing four key turning points at ages 9, 32, 66, and 83. 🧠

This groundbreaking research found that the structure of our neural networks shifts at these ages, marking five distinct phases across the human lifespan—from childhood wiring to late aging specialization.

Sources:
- Mousley, A., Bethlehem, R. A. I., Yeh, F. C., & Astle, D. E. (2025). Topological turning points across the human lifespan.Nature Communications.