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That means the phrases you deliberately say out loud can become tiny daily workouts for your prefrontal cortex. The more reps you do, the stronger the circuitry that supports calm, focus, and growth. Below are five science‑backed sentences I lean on myself and share with clients in my counseling practice.

Over time, we get better at learning and adapting to change, because the more we experience it, the more our brain is primed to take on all that newness in future situations. After all, it’s had practice in talking to its different networks and making those connections. This makes any change-related task smoother.

If you're finding yourself glued to your phone these days, scrolling the news, here's how to change your habits and get moving instead.