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THE ADOLESCENT BRAIN

4 Tips for Healthy Cognitive Development

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TIP #1: PRACTICE AND REPETITION ARE YOUR BEST FRIEND

Myelination: nerve cells able to transmit information faster

Growth of neural connections strengthens brain cognition

Synaptic pruning: ”use it or lose it”

Unused or unnecessary synapses will get pruned away

If there are important skills or knowledge needed as an adolescent, it is important to use repetition and practice them.

(Taylor-Massey, 2022)

During adolescence, the brain is undergoing a huge “remodeling” of sorts. In this process, there are a huge number of neural connections as you are learning new skills and developing.

One thing that happens is myelination which is when an insulating layer that forms around nerves. This speeds up transmitting of information and creates more efficient circuits
Growth of neural connections (learning new skills, knowledge building, etc.) strengthens brain cognition
Explains why you get better at things the more you do them, familiarity, knowledge retention, etc.
Better executive functioning

Another thing that happens is synaptic pruning

Unnecessary or unused synapses between neurons will get pruned away
Those that are used will be stronger and more efficient
Happens during adolescence
More isn’t necessarily better

This means..

What you practice doing over time with repetition will create more neural connections and you will get better at those things
The more you “use it” the more the connections will become strong
This explains why you get better at things the more you do them or things become familiar after seeing them more or you retain information after studying.

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TIP #2: BE SELECTIVE WITH YOUR HOBBIES & FRIENDS

Plasticity: the ability of the brain to change and mold in response to experience

Logical reasoning, self regulation, & planning
Environment is important- brain is at its most impressionable state!
High opportunity, but also high vulnerability

(Taylor-Massey, 2022)

What you learn and spend time doing and who you spend time with will help shape you into who you will become as an adult. So be intentional with your time, friends, and hobbies!

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TIP #3: EXERCISE FREQUENTLY

Dopamine:

- Rewards & pleasure

- Peaks during adolescence

- First kiss, touchdown, sneaking out

Serotonin:

- Stabilizes mood, relaxes

- Balances dopamine release

- Sexual arousal, comfort food, shopping

Exercise frequently, because it will increase the release of these neurotransmitters, making you feel better overall!

(Taylor-Massey, 2022)

- We like to blame the moodiness of teenagerhood on hormones, but in actuality…

- Neurotransmitters are what actually cause emotion and behavior fluctuations

- Explains intense emotions, mood swings, and impulsive behavior

-Dopamine- the “happy” chemical; it is what is released when you have a positive sensation or experience, and it makes you want to do it again

- Drives decision making during adolescence- why it can be harder to control impulses, and you always want to do the thrilling thing

- Some things that trigger dopamine release…

-Serotonin- the ”calming” chemical; stabilizes mood, eases stress and tension, makes us feel relaxed

- Low levels can make us aggressive/depressed

- Balances dopamine by helping teens say no and put on the brakes

- Some things that trigger serotonin release…

Tip: exercise because it will make you feel better overall!

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TIP #4: FIND OUTLETS FOR HEALTHY RISK TAKING & EXPRESSING OF EMOTIONS

Limbic System is developing like crazy

Emotion trumps logic
Social sensitivity
This means as a teen, you are more likely to:

Act out of emotion
Engage in risky behavior
Have poor judgment when around peers

Finding some outlets that allow you to take healthy risks and/or express your feelings will help you to appease your quickly-growing limbic system.

Sports

Creative Arts

Journaling

Outdoor Activities

Exercise

Listen to Music

(Taylor-Massey, 2022)

The limbic system is developing like crazy during adolescence, so it takes over other parts of the brain as far as its impact

This means emotion trumps logic in teenage brains
The limbic system influences emotional and behavioral responses like fight or flight and feelings of motivation and reward
This coupled with frequent releases of dopamine explains why, as a teenager, you might feel these rushes of adrenaline or strong desire to take risks
Impacts:

Acting out of emotion and peer opinion and not as much out of rational reasoning
More risky behavior
Harder for teens to make good decisions in the heat of the moment, even though they are able to

Because teens are more sensitive to peer opinion, they are more likely to take risks or have poor judgment when around peers due to self-consciousness
Finding some outlets that allow you to take healthy risks and/or express your feelings will help you to appease your quickly-growing limbic system.