In this ever-changing and fast-paced environment where the only constant is change, the ability to adapt is essential. Cognitive flexibility is the ability to be adaptable to new and unexpected situations (Scott, 1962). This trait is also associated with your ability to problem solve, multi-task and decision-making (Dajani & Uddin, 2015). The relationship between cognitive flexibility and mood is complex. Literature suggests that higher levels of cognitive flexibility are linked to better emotional regulation (Hofmann, Schmeichel., & Baddeley, 2012), lower levels of stress (Gabrys et al., 2018), lower rates of depression (Altan-Atalay & Boluvat, 2024). Being more flexible allow individuals to be able to disengage from rumination, allows for perspective-taking and consider alternative explanations.
Cultivate Cognitive Flexibility
Mindfulness
Mindfulness can help to bring your attention to your everyday activities i.e. eating, getting ready, walking etc. By doing so, you will be able to take your mind off depressing or anxious thoughts and allow space for new and different thoughts. By training your attention to focus on the present and switching between perspectives, you can enhance cognitive flexibility (Moore & Malinowski, 2009).
Tip: Practice mindfulness by focusing on each task mindfully. Try to notice what is happening within yourself and your environment. Ask yourself these questions: What do you see? What do you hear? What are you feeling in your body? What are you thinking? Try to observe the experience without any judgement.
Trying new things
Did you know that by incorporating small changes in your life, you can improve cognitive flexibility? Trying new things is a way to expose yourself to unusual or unexpected experiences and step out of your comfort zone. Change is the only constant in life. By accepting that experiencing change and feeling uncertain is a natural part of life, we can free our anxiety and be more willing to accept change (Ritter et al., 2012).
Tip: We can start small by switching up your everyday routine. For example, take a different route to work/school, or change the arrangement of your desk/room. Expose yourself to new experiences; learning a new skill, going to new places or exploring different hobbies.
Make it fun
Problem-solving exercises can be a fun way to develop your cognitive flexibility through encouragement to think creatively, practice adapting strategies and cultivate resilience and tenacity to complete the tasks.
Tip: Consider strategy games or puzzles like Sudoku, jigsaw, crossword etc. Find something that you find fun!
So, let’s try to embrace change and unleash the transformation that it can bring to our lives!
To meet with a professional psychologist or counsellor, call The Other Clinic at 8809 0659 or email us hello@theotherclinic.sg.
References
Altan-Atalay, A., Boluvat, M.F. (2024). Cognitive flexibility and depression: The moderator roles of humor styles. Current Psychology. https://doi.org/10.1007/s12144-024-05931-8
Dajani, D. R., & Uddin, L. Q. (2015). Demystifying cognitive flexibility: Implications for clinical and developmental neuroscience. Trends in neurosciences, 38(9), 571–578. https://doi.org/10.1016/j.tins.2015.07.003
Gabrys, R. L., Tabri, N., Anisman, H. and Matheson, K. (2018). Cognitive Control and Flexibility in the Context of Stress and Depressive Symptoms: The Cognitive Control and Flexibility Questionnaire. Front. Psychol, 9(2219). 10.3389/fpsyg.2018.02219
Hofmann, W., Schmeichel, B. J., & Baddeley, A. D. (2012). Executive functions and self-regulation. Trends in cognitive sciences, 16(3), 174–180. https://doi.org/10.1016/j.tics.2012.01.006
Moore, A., & Malinowski, P. (2009). Meditation, mindfulness and cognitive flexibility. Consciousness and cognition, 18(1), 176–186. https://doi.org/10.1016/j.concog.2008.12.008
Ritter, S. M., Damian, R. I., Simonton, D. K., van Baaren, R. B., Strick, M., Derks, J., & Dijksterhuis, A. (2012). Diversifying experiences enhance cognitive flexibility. Journal of Experimental Social Psychology, 48(4), 961–964. https://doi.org/10.1016/j.jesp.2012.02.009
Scott, W. A. (1962). Cognitive complexity and cognitive flexibility. Sociometry, 405-414.