Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change

by Nicole Vignola

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Change your mind to change your life

Are you stuck in a habit of believing that you are not good enough?

Do you fixate on a particular narrative about yourself that you wish you could change?

Are negative beliefs holding you back from reaching your fullest potential?

If this sounds like you, then Rewire is your personal guide to unpacking the neuroscience behind why we are subconsciously programmed to repeat certain habits and how we can do, or undo, any type of behaviour in order to achieve peak mental wellbeing.

Neuroscientist Nicole Vignola will talk you through the principles of neuroplasticity and explain how her neurohack methods can help you change your behavioural patterns, enabling you to control how you react to whatever life throws your way, from regulating our stress response through to overcoming self-limiting beliefs.

If there are habits and behaviours that are holding you back from being the person you truly want to be, this book will help you recognise that you are not stuck. It will equip you with the tools to rewire your brain so you can become whoever you want to be. Because the habits you create today will determine who you are in the future.
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Genres: Nonfiction, Self Help, Psychology, Personal Development, Science, Mental Health, Neuroscience

328 pages, Kindle Edition

First published May 9, 2024

Reviews

[Hannah · Rating 5 out of 5]

I can’t recommend this book enough! When I finish it I wanted more. This book has got all the aspects to fix yourself. Yes, only you can fix yourself :)

[Kiley · Rating 4 out of 5]

My notes:

“Emotions are a vital part of decision making. There are very few emotions we make in life that aren’t accompanied by some form of emotion” (1:04:50-1:04:59)

Doom scrolling is actually mentally taxing NOT relaxing/a brain break (~1:34:00)

“In todays digital age, constant data influx (from sources like social media) can lead to mental fatigue impacting decision making and overall cognitive function” (1:34:29)

We are “giving away” our “mental currency” when we use social media.

TIP: strategic breaks 10-20 min (mindful meditation or a walk)

Reframing thoughts and changing the narrative: “I’m not good enough” —> “I can adapt and learn” (2:00:48-2:00:53)

Gratitude practice: 1. Journal gratitude & joy 2. Express gratitude to others (this also strengthens relationships) 3. Small and big wins of the week (family dinner to end week Sunday or start week Monday morning)

“Meditation is like rebooting the brain’s default way of thinking, shifting from negative to more peaceful” (2:10:10-2:10:16).

CMN & DMN = seesaw. This is why when ppl suffer from rumination &/or negative self thoughts they keep busy (it preoccupies the brain to avoid ruminating/depression/anxiety). (~2:12:00). “Which is often attributed to them being workaholics because they want to escape their inner minds” (2:12:13).

“We all deserve a life where we walk around unapologetically proud of who we are” (2:17:42).

Exercise suggestions:
aerobic - approx. 150min/week zone two training, steady paced movement
3-8min of zone five training, short and challenging
2-3x weight training sessions (Resistance training)
Integrate neuro-motor training balance & coordination where possible
(5:20:00-5:20:30)

Healthy individual sleeping 7-8hrs a night can expect: (approximate)
REM sleep: 20-25%
Deep sleep: 17-20%
(~5:33:30)

“There is no such thing as real failure. Not really. Everything we do is a learning experience” (5:43:00)

Social media screws up dopamine base level which thus negatively impacts motivation.

Reward seeking behaviors need to be tied to effort & have delayed gratification.

Arrival fallacy- “Dopamine doesn’t want you to be happy. Dopamine wants you to have more” (5:53:50)

Celebrating your small accomplishments increases self trust bc increases capacity to recognize success. (Shifts narrative from typical negative focus).

[Fabio · Rating 5 out of 5]

I'll be 30 tomorrow, I'm glad I've finished this book today.

[Stevie · Rating 3 out of 5]

3.5 ⭐️ nothing really novel about the information in this book— but, I appreciate some reminders of the systems in our body and minds, and the chemical reactions of our emotions.

Take in mind, this is a neurodivergent’s review. The author notes that she hopes her book helps the neurodiverse community, but a lot of the first half of the book is: you have more choice than you think about your emotional reactions.

While I agree with this, I did find it a bit shallow. I think there is a larger conversation here that is being skimmed; I’m not sure if the limited information (majority regurgitated within other similar books) is enough for me to feel satisfied as a reader.

If you read enough self-help/personal growth books, you realize a lot of the information is passed around, with some level of, sleep more, mediate, exercise, don’t drink, as the prescription.

Again, I agree with these statements— all of which have impacted my health and wellbeing significantly— it’s giving going to the doctor for help and just getting “you should sleep more and exercise.” Factually correct, but, generally unhelpful.

I do appreciate the author’s voice though, on audio, it is a good way to refresh and hopefully integrate more lasting change.

Maybe for neurotypical readers who have never heard of this information, this would be a 4 or 5 star read. But, having a special interest in the brain, emotions and transformation, I am left shrugging. 🤷🏼‍♀️ Yes, but what else? Why read this over other similar books? Because I don’t have that answer, for me, this is a generous 3.5.

[Alex Pan · Rating 5 out of 5]

An amazing book based on science of personal transformation. It explains the biological and psychological mechanisms behind habits, highlighting the importance of sleep, exercise, mindfulness in requiring the brain for better wellbeing. Clear and evidence based approach with a lot of analysis of experiments which makes complex neurological concepts very approachable. Really recommend it for a deeper understanding of how small, intentional shifts can lead to profound personal growth.

[Kylea Moore · Rating 5 out of 5]

Listened to this one on audio and devoured it.

“The aim isn’t to become fearless; the aim is to be brave. And when this happens, you’ll come to realize that the world will commend your courage. Darkness still exists; you just learn to be the light in it.”

[Holly Mills · Rating 5 out of 5]

A fantastic read, I’d highly recommend. I’d recommend this to add more depth and science to Atomic Habits.

[Ryo · Rating 5 out of 5]

「大腦是可塑的，它不是鬆緊帶，改變也不是線性的。」

『神經可塑性』（neuroplasticity）：是指大腦因應塑造它的內部和外部因素而做出改變和適應的能力。

看在封面可愛還有題材蠻新穎所以決定入手。

我們的大腦被設計成專門關注負面事件，導致我們很容易聚焦在不好的事上，但現代研究卻發現神經具有可塑性，大腦可以重新形成突觸並調整既有的突觸來重組自己。不妨將大腦健康想像成硬體，將心理健康想像成軟體。在你升級軟體之前，你的硬體必須先運行良好，一旦學會了如何重塑大腦的基礎知識，就能養成新的習慣，改變你的心態，並改變你不希望的行為，創造最好的自我版本。

作者透過神經科學的研究，幫助人們面對內心的創傷，也能讓大眾了解藉由神經連結，可以如何讓人舒緩壓力與調節中樞神經系統，重新找回自己。原本看到有圖書網站將這本分類在心理勵志，仔細看內容簡介後，覺得比較偏向科普書籍。本書主要從神經科學的角度來解釋為何我們的大腦可以被改變，並提供一些日常小練習讓我們可以隨時可以重塑自己，讓我們不再被大腦的習慣給牽著鼻子走。

記得之前有一個很有名的療癒課程，說可以透過「冥想」將腦波改成另一種模式，幫助人們探索自己內在的負面思維，據說還能清除大腦中的負面想法並治癒絕症（？。 總之就是一個形容得天花亂墜的課程。 在看了Rewire這本書後，發現不用那麼大費周章去花大錢上課，你也可以療癒自己😌 作者在這邊也提到，確實冥想是有效果，能將我們大腦帶入平靜的狀態，甚至也能提高我們的抗壓能力，幫助我們從壓力事件中恢復過來。重點在於，「大腦的可塑性」可以發生在各種腦波頻率下，不一定要達到「另一種模式」，你也能改變自己。

改變自己並培養良好習慣並非易事，這需要強大的自律。作者在書中提出了多種小練習，包括改善睡眠、進行冥想、安排運動和減少手機使用等。每一項練習都需要持之以恆，才能看到真實的成效。對於那些難以自律的人來說，這些練習可能無法打破他們的負面迴圈，使他們回到扭曲的信念中。因此，單靠閱讀這本書並不能立刻改變自己。所有美好的事物都需時才能看見成果，我們不妨將大腦想像成肌肉，健身需要時間，訓練大腦亦是如此。

[Heidi · Rating 5 out of 5]

A fast, informative read! I started following Nicole on Instagram and fell in love with her work. She is a brilliant neuroscientist and did not disappoint with this book. She breaks this very complex subject into terms and explanations that we all can understand and implement! Great work. Highly recommended and will use in my practice!

[Irwan · Rating 4 out of 5]

Reinforcing many things I already know and practice.

[H.J. Swinford · Rating 4 out of 5]

I don't think anything in here blew my mind, but it was still a really useful and practical guide to starting in the right direction. I personally found a lot of these things helpful and I know for sure that I'll be able to use some of these tools with the teens I work with. Solid advice all around.

[L · Rating 4 out of 5]

If I ever went back to college, it would be to study Neuroscience. Reading Rewire made me wish the fundamentals of how our brain works were taught in school. It’s like being handed a car at birth but never being shown how to drive it.

I’ve always believed in the power of learning through failure, and I still do. But in today’s fast, noisy, and hyper-connected world, understanding how to work with your brain and not against it feels more essential than ever. Nicole Vignola does an incredible job of breaking complex concepts down into practical tools we can actually use to ground ourselves and thrive.

I also deeply appreciated that neurodiversity was explicitly acknowledged and considered throughout the book. That kind of inclusion matters. Thank you.

[MBL · Rating 2 out of 5]

I accept that this book was written for someone much younger than I. I do not accept that the author admires and quotes a (now deceased) basketball player who was involved in SA. There is one breathing exercise, a bunch of reasons why you shouldn’t be toxic online, and a couple of other brain facts regarding internet use being bad.

[JJ · Rating 2 out of 5]

I just can’t, the narrator and information are both bland. DNF 30%

[Lamis Akkad · Rating 4 out of 5]

It was overall helpful book,

I did find the chapters about stress mechanism, exercise, hormones and neurochemicals to be very useful and enlightening.
some practical tips included with explanation on why it is useful and how it helps I really enjoyed and will apply.

Some sentences are really memorable, and I also enjoyed the beginning of the book and the conclusion of the author wondering about the life of the brain in her hands, very fitting and wonderful opening and closure.

What I did not enjoy on the other hand, firstly self-centered and trendy language such as: change your narrative etc, which leans heavily on egocentric societies way of thinking of each individual on his own instead of thinking and functioning as a unit (family, community, society, etc). there has been but a brief mention of the importance of family and friends. I was actually surprised that the author was British as the feel of the book was totally American to me.

secondly, the author wins the most ways to say or Circle the same ideas in different ways, over and over all around the book. if no repetition, the book would've achieved the same results with 1/2 less number of pages and words.

Thirdly, surprisingly, some ideas did contain intriguing info, were glossed over or was described in a very generic way.

Fourthly, some chapters were supposed to be completely practical like "build self trust" even though it was structured like practical, a lot of the steps were very generic and theoretical as well as philosophical.

Fifthly, many concepts or problems addressed, were mentioned in a very narrow topics, as opposed to having the logic applied to a wide range of situations, such as the repeated mention of rumination at almost every chapter, as though it is the only negative setback of the brain.

In conclusion, I still really benefited from this book and might take a look back in it, despite all I have written above. I do think it would've been a much better book, without the constant repetition and circling around, but overall it is good.

[Kelly · Rating 5 out of 5]

I think understanding the brain science behind things is an important layer that helps many, myself included, invest in strategies.

One of my favorite chapters discussed stress. There is sometimes such a false dichotomy between "self care"/"protecting my peace" and "shut up and toughen up" mentalities; in reality, both are harmful. Understanding how stress works and how it is a positive factor without pretending people are "soft" if they don't want to or cannot be at capacity every single day is important.

I appreciate that there is a summary at the end of each chapter, too.

I listened to an audiobook from the library, but then bought a hardcover for easy reference. I think this is a great foundation read that most people would benefit from.

[Hanna Jacobson · Rating 4 out of 5]

I think this is a great compilation of handy, applicable tips for rewiring your brain and habits and tapping into neuro plasticity. The explanations are helpful in being scientific and explained at a biological level but are also simple and connected with real life applications. I will say I didn’t live the audiobook and found the tone of reading difficult and mundane at times. This would be a great library staple for reference when needing some hope to get through something difficult - building a habit, processing grief, unlearning fear, finding mental peace.

[Trip Young · Rating 5 out of 5]

Nicole’s insight in Rewire strikes a balance of education in how/why our brains work the way that they do, with a call to action on how you can take ownership of your life path and truly Rewire what your future holds. This is exactly the book I needed to start 2025!!

[Serena (serena.andherstories)]

Short and informative read! I think this is a great read as an intro to neuroscience, and a great refresher for those who might discuss neuroscience regularly!

[kate · Rating 4 out of 5]

Good information but bad writing. Still worth a read.

[Olivia Hughes · Rating 4 out of 5]

great audio book!

[Emily Katy · Rating 3 out of 5]

Audiobook listen ~ This wasn’t life-changing but there were helpful parts.

[J · Rating 4 out of 5]

4.3, many points that I highlighted and found useful!

[Isabel Derteano · Rating 5 out of 5]

A perfectly and easy to way understand the capabilities of the brain. I really loved how Nicole felt like a friend while reading this. I did not want the book to end because I did not want to ‘stop talking to her’.
It is a well backed up read offering practical options for the reader to try/apply. I personally love neuroscience, so I find it fascinating every time I learn something new, either mind blowing or not.
Honestly, I can’t wait to see what comes next.

[Tzaitel:) · Rating 4 out of 5]

super interessant. parla sobre lo típic de llibres d’autoajuda (meditació, dormir, positive thinking, unicornios, blablabla) però amb base científica.

és just com haurien de ser les classes de cognitive science ejem ejem

sé que el tornaré a llegir perquè ni de conya recordo tots els neurotransmissors i sistemes i funcions que fan que vegis la vida de colors

[Jamie Jobe · Rating 5 out of 5]

I've been actively working to rewire my brain for a little over a year. I'd say that I've made a lot of progress and live with a lot less anxiety, fear, stress, depression, and negativity these days. Still, this book taught me a ton and solidified a lot of what I've already been practicing. The way Vignola explained the technique of visualization really resonated with me and I'm excited to put it into practice.

[tan · Rating 4 out of 5]

3.5⭐️

[Jen · Rating 4 out of 5]

a really helpful & insightful read. minus points for glazing kobe bryant (he’s a rapist) - at least do proper research if you’re going to unnecessarily devote a paragraph to him 🫠

[Jil · Rating 5 out of 5]

This book has truly become my new favorite, and I am beyond grateful to have discovered this masterpiece. I was stuck in negative loops and patterns, but almost every chapter offered a moment of deep identification, helping me to understand the origins of my thoughts and behaviors. This understanding has given me the tools to work on these patterns effectively and begin to resolve them.

What really stands out is how the book explains the neurological underpinnings of our thoughts and behaviors. It delves into the roles of hormones, neural pathways, and brain shortcuts in shaping our mental lives. Understanding how these elements work together has been eye-opening, as it helped me realize why I think the way I do.

Moreover, the author, Nicole, not only explains these concepts but also empowers us by showing how we can use this knowledge to rewire our brains and create healthier mental patterns. The emphasis on scientific evidence was particularly important to me, as it reinforced the idea that these concepts are not just theoretical but are grounded in proven research. It’s fascinating how the brain works, and this book has given me the insight and confidence to harness that knowledge for positive change.

Without a doubt, this is the best self help book I’ve ever read.

[Max · Rating 2 out of 5]

This book has such great potential, but the writing really put me off. An editor would have helped a lot! Switching between UK/US English constantly, weird sentences with reference words that are unclear in what they're referring to.. There is also some weird and incorrect use of the English language, and missing punctuation.

The book stays very much on the surface. This is probably done so it will appeal to a lot of people, but it also means the "tools" are broad and vague. The author promises often we can change, and that the tools will help, but the tools then proceed to be just "meditation" or "journaling". That's too vague for us to work with. There are some prompts for journaling, but those are just a few basic questions. What do we do with the answers?

In a way to make the material comprehensible to non-academics, the author uses some weird analogies ("I held back the two neurons that wanted to fire"). Elsewhere in the book though, it's explained in more detail what actually happens in the brain, and that the firing of the neurons happens automatically. This contradicts each other and can be confusing to the reader. The book aims to be part self-help and part information on neurology, but those tones are not in sync.

So, I don't recommend this book. It's not the worst self-help book, but definitely not the best.