Welcoming 2026: A Year for Real Change

As we step into 2026, the world is buzzing with resolutions, promises, and plans for reinvention. But instead of adding another item to your “should do” list, I want to share something that can genuinely shift the way you grow this year — something grounded in neuroscience and completely within your control.

You’re about to understand why some people seem to evolve effortlessly while others feel stuck, even when they’re trying their best.

And more importantly, how you can create the kind of change that actually lasts.

Why Growth Stalls: The Two-Part Formula

Neuroplasticity — your brain’s ability to grow, adapt, and rewire — depends on two things:

1. The experiences you have, and

2. How you internalise those experiences to create meaning.

If you’re not progressing the way you want, one (or both) of these ingredients is out of balance.

Let’s break it down.

1. Are You Creating Enough Positive Experiences?

Positive experiences are the raw material for brain change. When they’re missing, growth slows. Common barriers include:

• Injury or physical limitation

• Disconnection from friends, family, or community

• A past negative experience that still lingers

• Feeling helpless, overwhelmed, or unsure where to start

Think about the rush of scoring a goal, nailing a lift, or hitting a perfect rhythm on a run. Those moments are addictive — not because they’re rare, but because they’re meaningful. Training exists to create more of those moments.

It’s the same reason musicians keep returning for “one last tour.” The joy is the fuel.

But when experiences are painful, embarrassing, or threatening, the brain shifts into protection mode. Avoidance becomes the default. And with fewer positive experiences, the mind often turns inward — sometimes too far inward. Overthinking, self-criticism, and catastrophising can take over.

Reflection is powerful, but only when it connects you to the world — not when it traps you inside your head.

2. How Are You Internalising What Happens to You?

Even if your life is full of positive experiences, they won’t stick unless your brain assigns meaning to them.

Emotional memory forms when something feels purposeful, aligned, or deeply relevant. Without that, even great moments slide past unnoticed.

This is especially common in high-stress states — including persistent pain — where the brain is too busy protecting you to process meaning.

If you want experiences to matter, you need presence, purpose, and values.

Creating Positive Change in 2026

Lasting change happens when:

• You create positive experiences, and

• You connect them to what matters most to you.

Your values — not someone else’s — are the compass. No one can tell you what should be meaningful. That’s your job. (If you’re unsure, exploring your values is a great place to start.)

Breaking Through Barriers: A Practical Tool

Feeling stuck is normal — especially when your body isn’t cooperating or recovery isn’t following your timeline. But there’s a simple, powerful way to break the cycle.

When you experience a negative moment, pair it with a positive value.

This rewires the brain’s threat pathways and builds a more resilient internal narrative.

Example

You’re returning to running after last year’s knee injury. You’ve done the strength work. You’re ready.

Two kilometres in, the knee starts to ache.

You have two choices:

• Option A: Focus on the pain, worry about damage, spiral into fear.

• Option B: Recognise the sensation as a sensitised alarm, not a sign of harm. Connect the moment to your values — persistence, strength, freedom, identity. Remember why running matters to you.

One of these options reinforces fear. The other reinforces growth.

You already know which one works.

And When Internalisation Is the Problem…

If you’re overwhelmed, stressed, or feeling helpless, flip the strategy:

Pair the negative internal state with a positive physical experience.

Go for a walk. Do your physio exercises. Stretch. Move. Breathe. Remind yourself of what you can do — especially compared to last month.

This shifts activity away from the stress centres of the brain and toward the rational, grounded cortex. Cortisol drops. Dopamine rises. Your brain starts craving the positive loop.

It’s the same feeling as scoring that goal — and your brain wants more of it.

The Habit Loop That Changes Everything

At first, you’ll need to be deliberate. Conscious. Intentional.

But with repetition, the pairing becomes automatic. The brain rewires. The threat response fades. The positive loop strengthens.

Eventually, the old patterns lose their grip.

A Final Word for 2026

Creating meaningful change isn’t about dramatic gestures. It’s about small, consistent actions that align with who you want to become.

It takes commitment, yes — but it doesn’t have to be complicated.

Focus on:

• Positive experiences

• Meaningful internalisation

• Values-driven action

And watch what happens.

Wishing you a grounded, joyful, and growth-filled start to 2026.