How to Train our Brains to Be More Patient

Patience—it’s a word we hear often but don’t always have in abundance. Patience is simply the ability to stay calm and wait without getting upset.

Think about it. How much frustration could we avoid if we were more patient?

Patience might look a little different around the world. In some cultures, taking time and going with the flow is highly valued. In others, a faster pace and quicker results might be more common.

The fascinating aspect is that, despite the diverse expressions of patience, the yearning for it appears to be a shared human experience. We all aspire to be less flustered and more zen, right?

So, no matter where you are, these practical tips can help you cultivate your inner patience!

train-brain-for-patience

The Brain Behind Patience

Have you ever wondered why you tap your foot impatiently while waiting in line? It’s all about your brain! Different parts work together, like a team, to influence how patient you are.

Prefrontal Cortex (PFC): Your brain’s “boss” area. It helps you plan and control impulses. When you’re impatient, the PFC has to work extra hard to stop you from reacting immediately.
Limbic System: This area is like your brain’s emotional center. It houses feelings like frustration and anger, which can flare up when we’re impatient. Patience involves calming this system down.
Neurotransmitters: These are chemical messengers in your brain. One called serotonin is linked to patience and waiting for rewards. So, when your serotonin levels are low, you might be more likely to get impatient.

Recognizing Impatience Triggers

We all get impatient sometimes, but the key is to recognize it before it takes over. Here are some ways to spot your impatience triggers.

Everyday Situations: Think about things that typically make you restless. Is it waiting in line at the store? Dealing with slow internet? Make a mental note of these common scenarios.
Body Signals: When you’re getting impatient, your body might send you messages. Does your heart race? Do you clench your jaw? Pay attention to these physical signs.
Feeling the Heat: Impatience often comes with strong emotions. Do you feel frustrated or angry when things don’t happen right away? These emotional cues can be a red flag.

Training Your Patience Muscle

Just like any other skill, patience can be learned and improved! Here are some practical ways to train your brain for more patience, all with a brainpower boost.

Mindfulness Magic: Feeling impatient? Take a few deep breaths or try some meditation. These exercises activate your prefrontal cortex, the brain’s boss area, which helps you stay calm and regulate emotions.
Reframe and Relax: Sometimes, how you see a situation can make a big difference. For example, when you’re stuck in traffic, try reframing it as “extra thinking time” instead of getting frustrated. This engages your PFC, lowering the emotional response from your limbic system.
Accept and Move On: Life throws curveballs sometimes. When things don’t go exactly as planned, practice acceptance. This helps deactivate your limbic system’s “fight-or-flight” response, keeping you calmer.

Bonus Techniques

Delayed Gratification Games: Ever resist that delicious cookie in favor of a healthy snack later? Delaying gratification strengthens the connection between your PFC and the reward system in your brain. Patience pays off!
Gratitude Glow: Feeling thankful activates your PFC and promotes positive emotions. So, next time you feel impatient, take a moment to appreciate something good in your life.

Putting Patience into Practice

So, you’ve learned some cool tricks to train your patience muscle. Now, let’s see how to use them in the real world!

Line Up and Breathe: Stuck in a long line? No problem! Take a few deep breaths to activate your prefrontal cortex, your brain’s boss. This helps you stay calm. Then, reframe the wait as “me-time” to chill or listen to music. This simple shift in perspective reduces the emotional response from your limbic system, making the wait more bearable.
Tame the Tantrum Task: We all face frustrating tasks sometimes. When that happens, take a deep breath and accept the challenge. This acceptance calms the “fight-or-flight” response in your limbic system. Then, break the task down into smaller steps. This activates your PFC for planning, making the whole thing seem less overwhelming.

8 Week Patience Plan

Week 1: Recognizing Your Triggers

Goal: Identify situations and emotions that trigger your impatience.
Activities:
- Keep a journal: Track situations that make you impatient and the emotions you experience.
- Body scan: Pay attention to physical signs of impatience (racing heart, clenched jaw).

Week 2: Deep Breathing Basics

Goal: Learn simple deep breathing techniques for calming the nervous system.
Activities:
- Practice belly breathing: Breathe deeply into your abdomen, hold for a few seconds, and exhale slowly. Aim for 5-10 minutes daily.
- Explore guided meditation apps for additional breathing exercises.

Week 3: Reframing the Wait

Goal: Challenge negative thoughts surrounding waiting times.
Activities:
- Reframe Challenge: Turn “waiting in line” into “extra thinking time” or “catching up on podcasts.”
- Gratitude Practice: During waits, write down 3 things you’re grateful for.

Week 4: Breaking Down Tasks

Goal: Reduce frustration with overwhelming tasks by breaking them down.
Activities:
- Create to-do lists: Break down large tasks into smaller, manageable steps.
- Estimate time: Allocate realistic timeframes for completing tasks.

Week 5: Acceptance and Patience

Goal: Practice accepting situations you can’t control and respond with patience.
Activities:
- Accept It Challenge: When faced with an uncontrollable situation (e.g., slow internet), repeat “It is what it is” and choose a calming activity (reading, coloring).
- Journal Reflection: Reflect on situations you handled patiently and how it made you feel.

Week 6: Delayed Gratification Games

Goal: Strengthen your willpower and reward system through delayed gratification.
Activities:
- Treat Challenge: Plan a fun activity or reward for yourself later instead of indulging in an immediate impulse.
- Start a savings challenge: Set a goal and resist spending until you reach it.

Week 7: Patience in Communication

Goal: Practice active listening and communication to avoid impatience with others.
Activities:
- Active Listening Practice: During conversations, repeat back what you heard to show understanding.
- Patience Partner Challenge: Find a friend/family member to practice patient communication with each other.

Week 8: Celebrate & Reflect

Goal: Celebrate your progress and reflect on your learning journey.
Activities:
- Review your journal entries: See how your patience has improved over time.
- Reward Yourself: Celebrate your success with a well-deserved treat.
- Plan for the Future: Reflect on what worked well and consider areas for further improvement.

Bonus Tips:

Throughout the plan, incorporate activities you enjoy, like listening to calming music or spending time in nature.
Consider incorporating mindfulness practices like yoga or gentle stretching.
Track your progress visually using charts or stickers to stay motivated.
Remember, patience is a journey, not a destination. Be kind to yourself and celebrate small victories.

This plan is flexible, so adjust it to fit your needs and interests. You can develop your patience muscle with consistent effort and experience a calmer, more fulfilling life!

Parting Thoughts

Ready for the good news? Patience is a skill you can learn, just like riding a bike! With a bit of brain training, you can become a patience pro.

Sure, it takes practice. Be kind to yourself as you learn. Remember, even the most patient people have moments of frustration. That’s normal!

Pick a technique from this post, like deep breathing or reframing situations. There are also tons of resources online and in libraries to help you on your journey.

The more patient you become, the calmer and happier you’ll feel. You’ll be amazed at how this superpower can improve your life in various ways. So go out there and be patient, my friend! You’ve got this!

Essential Reads

Want to stay connected? Here’s our twitter.

Or subscribe to our monthly newsletter containing tools for body, mind, and goal.

« Overcoming Procrastination with Neuroscience CBT vs ACT Therapy: Which Approach Is Right for You »