I’ll never forget being at an Alzheimer’s conference where Maria Shriver said, “If women could see how flabby their brains were, they’d get on it and meditate.” It was such a vivid metaphor that it stuck with me ever since: We all know we should do bicep curls for our arms — but what about exercises for our brains?
Strength training for your mind is simpler than you’d think, and it can be achieved via one habit: meditation. Studies show that the practice can shrink the amygdala — the part of the brain that fuels stress and fear — while thickening the prefrontal cortex, which controls focus, decision-making, and calm.
Harvard neuroscientist Sara Lazar, Ph.D., showed on MRI scans how meditation physically changes the brain. In her 2011 TED Talk, citing a study she conducted with Mass General Hospital, Lazar compared the brains of people in their 50s who had never meditated with those of 25-year-olds. After just eight weeks of meditation — about 27 minutes a day — the older group showed growth in the same brain regions as the younger one. In other words, you can snap your brain back into shape, no matter your age.
But the practical results are how meditation plays out in everyday life: those who try it experience less worry, more focus, and the ability to redirect their thoughts — instead of being controlled by them. Think of the three practices below as “reps” for your brain. Just as with squats or bicep curls, if you do them consistently, you’ll notice yourself growing stronger.
Rep #1: The Focus Builder
When your mind starts wandering — replaying conversations, stressing over your to-do list — it’s easy to get stuck in loops of overthinking. This exercise helps break the cycle.
First, when you notice intrusive thoughts — overthinking, planning, worrying, ruminating — name them. This is a technique called “Name It To Tame It,” coined by psychiatrist and neuroscientist Dr. Daniel Siegel. It’s based on the idea that labeling our emotional states helps engage our higher-level thinking and tame our body’s physical reaction to stress. Once you’ve identified negative thought patterns and named them, use your breath as an anchor by silently repeating “in” on the inhale and “out” on the exhale. Each time your mind drifts into the future or the past, and you bring it back to the present, that’s a rep. Over time, you’re training your mind to stay in the moment.
Rep #2: The Gratitude Set
Gratitude isn’t just a nice idea — it literally changes the brain. Research shows that practicing thankfulness activates the reward pathways and strengthens the prefrontal cortex. Try this quick drill:
At the beginning or end of your day, bring your awareness to three things you’re grateful for — big or small. Do this daily, and you’ll rewire your brain to notice the positives instead of defaulting to problems. It’s like shifting from mental flab to mental tone.
Rep #3: Keep It Tiny
Here’s my rule: 10 minutes a day keeps the drama away. That’s the sweet spot for meditation, since it’s doable for many of us, and not as intimidating for the busiest among us. Science shows that even short bursts of meditation lower blood pressure, reduce stress, and improve focus. The trick to mastering the benefits of meditation isn’t time, it’s consistency.
That’s why most meditations on the Unplug app are around 10 minutes. It’s better to finish wanting more than less. Is a 10-minute session too much? Lock in just one minute a day — anything above that, you can consider extra credit.
We can’t stop life from being challenging, but we can train our brains to jump over the hurdles more gracefully. Just like exercise, the benefits of meditation build over time: You’ll notice less reactivity, more resilience, and a calmer baseline emotional state.
So the next time you find yourself frayed — snapping at your partner, scowling at fellow customers in the checkout line, fretting about your next work meeting — it may be time to try these mental “reps.” Think of them as an equipment-free way to get what we all crave: Stronger focus, better moods, and a brain resilient enough to handle anything.
Suze Yalof Schwartz is a meditation and wellness expert, global speaker, and the founder and CEO of Unplug, the world’s first secular meditation studio and the Unplug app. She has taught over one million people to meditate and is the author of Unplug: A Simple Guide to Meditation for Busy Skeptics and Modern Soul Seekers.
