Brain Advice for the Class of 2025 (and anyone still learning)

What I wish I knew about my brain at 22

If I could go back and hand my 22-year-old self a letter, it wouldn’t be about résumé tips or how to land the perfect job.

It would be about the one thing you’ll rely on every day of your life, yet rarely get training for: your brain.

This isn’t a post about how to succeed faster and do more (although that may be desirable a side effect). The heart behind taking care of your brain is because that’s what enables you to do the things that matter to you, to do them to the best of your ability, and keep doing them for as long as you want to.

And this advice isn’t just for the next generation entering the workforce. It’s applicable to anyone still learning (which, I hope, is everyone reading this).

Here’s what I wish someone would’ve told me when I was a new grad.

1. You’re Half-Baked (and that’s a good thing)

Your brain is still developing.

Your prefrontal cortex isn’t fully mature until your mid-to-late 20s. (There’s no exact age; it’s different for everyone.)

Think of your brain like cookie dough; it’s just been mixed together and plopped onto the cookie sheet.

Now that you’ve graduated, you’re going into the oven.

The analogy breaks down here because unlike cookies, you’re never “fully baked.”

The oven of life will keep adding ingredients: people, experiences, places, and new challenges. And your brain will keep adapting, rewiring, and evolving in response.

Even once your prefrontal cortex finishes developing, your brain retains the capacity to change throughout your entire life.

That’s the beauty of neuroplasticity.

So adopt the mindset that you’re never “done”.

One of the greatest enemies of growth (and brain health) is believing you already know everything.

Stay teachable.

2. Define Success

In school you learn a lot of information.

But did you learn how to listen to your intuition? To identify your calling in life and follow what lights you up?

If the answer is no, don’t panic. It takes some soul searching and a lot of trial and error. Some people spend their whole lives trying to figure it out.

Up to this point, you’ve likely had a definition of success handed to you.

I’ve found it’s helpful to write your own.

I learned this exercise from friend, colleague, and inspiration Bruce Mau.

Set a timer for 3 minutes and write down what you want to do with the rest of your life.

This can quickly cut to the core of what really matters to you.

Now you have something to refer back to when making big decisions.

Bruce calls it your Personal Manifesto.

Purpose matters.

Passion matters.

Without them, cognitive health decays.

Your brain is uniquely wired and there is something that only you can offer the world.

Define it and do it.

3. Be Picky

School shapes your brain but the environment where your brain will be shaped the most is the workplace.

That’s where you’ll spend the majority of your waking hours for the rest of your life (not to be depressing).

So choose your work environment wisely because how you work, day in and day out, will shape your brain, your habits, and ultimately, your life’s trajectory.

Now remember, you aren’t the victim of your environment, you are the architect of it (James Clear).

So even if your work environment is less than ideal, know that you always have agency over your mindset, your thoughts, and how you approach your work.

You should also be picky about the people you surround yourself with.

Relationships have a huge influence on your brain and there is evidence to support the saying, “You are the average of the five people you spend the most time with.”

Invest in people who inspire you, support you, and love you for you.

The goal isn’t hyper-individualized self-actualization through perfect surroundings, but recognizing how deeply your environment impacts you and that you have agency.

Also, the most growth comes through healthy interdependence, connection and belonging, so plant yourself in places you can thrive.

4. Learn to Be Alone

So many people are afraid of being alone with their own thoughts.

Researchers found when people were left in a room by themselves with nothing to do they would rather administer electric shocks than sit with their thoughts for 15 minutes.

In today’s culture of constant digital distraction and stimulation, it feels harder and harder to find moments of solitude.

But your brain needs a break.

Solitude is important for self-awareness, reflection, clarity, and emotional regulation.

It creates space for your brain to process, encode new experiences, and connect the dots for new insights.

Breaking away from the noise is really important for neuroplasticity to occur.

Lack of rest increases stress levels which is one of the biggest risk factors when it comes to brain health and overall well-being.

Schedule in moments of solitude once a week or once a day for a few minutes.

Practically what does it look like?

• Journaling

• Sitting in silence

• Driving with no music or podcasts

• Spending time alone in nature

• Taking a walk without your phone

Note: Solitude is different than loneliness. Solitude is a chosen state that fosters reflection and self-connection, while loneliness is a painful feeling of disconnection from others.

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You don’t need a diploma to mark a new beginning. Every day is a chance to think differently, live intentionally, and build a better brain.

I’ll be back next week with more inspiring yet practical neuroscience you can use.

-Julie

Your likes and shares really make a difference. Thanks for helping me spread the brain health love.

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References

Kim, G., Shin, S. H., Scicolone, M. A., & Parmelee, P. (2019). Purpose in life protects against cognitive decline among older adults. The American Journal of Geriatric Psychiatry, 27(6), 593-601.

Laursen, B., & Veenstra, R. (2021). Toward understanding the functions of peer influence: A summary and synthesis of recent empirical research. Journal of Research on Adolescence, 31(4), 889-907.

Wilson, T. D., Reinhard, D. A., Westgate, E. C., Gilbert, D. T., Ellerbeck, N., Hahn, C., ... & Shaked, A. (2014). Which would you prefer-do nothing or receive electric shocks!. Science, 345(6192), 75-77.