5 Ways to Improve Your Cognitive Flexibility & Why it Matters

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Last Updated: June 4, 2025

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The most successful people aren’t necessarily the smartest.

But, oftentimes, they are the most adaptable. When plans crumble, when problems arise, or when something requires a fresh perspective, they can usually navigate these situations with greater ease - pushing past them and achieving their goal.

Legendary Irish playwright and critic George Bernard Shaw said it best:

“The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself.”

This adaptability demonstrates neuroplasticity in action. It also allows us to take control of our world and reality, rather than the other way around. And what makes a person particularly adaptable is their cognitive flexibility - a key component of executive functioning.

So, what is cognitive flexibility anyway?
How can it help you adapt and become overall a better person?

What is Cognitive Flexibility?

Cognitive flexibility is our ability to adapt our behavior or way of thinking when things change, as well as our ability to switch between different task rules.

While “context switching” might pop up in your mind, this is slightly different. Context switching refers to rapidly shifting your attention between unrelated tasks, often leading to mental fatigue and reduced productivity.

Cognitive flexibility, on the other hand, involves intentional adjustments of your thinking or behavior to better suit a new situation or problem. In turn, it supports creativity, problem-solving, and even emotional regulation.

And as you can probably already guess, this is definitely a beneficial skill to practice!

What Are Examples of Cognitive Flexibility Skills?

Common examples in real life where you can flex your cognitive flexibility skills include:

Adjusting to sudden changes in plans or routines.
Considering other perspectives during a debate or disagreement.
Switching strategies to tackle a problem.
Generating new ideas to find a better way to do something.
Managing difficult emotions and not acting on them.
Learning new skills or immersing yourself in a novel experience.

And yes, switching tasks is technically an example of cognitive flexibility, too. But, again, unlike “context switching,” this is done intentionally and mindfully, that is if you’re using your cognitive flexibility skills.

5 Ways You Can Increase Cognitive Flexibility

If you struggle with any of the above, the good news is you can improve this skill. A little bit of practice goes a long way. And if it’s something you want to work on, here are some ways to do that.

1. Practice Mindfulness & Live With Intention.

It’s easy to go about our days in a blur.

In fact, most of us don’t even take a moment to pause. We might jump from work straight into cooking dinner or scrolling on our phones. We barely leave moments to just “be.” And this leaves us going about our world without intention or awareness of the present moment.

But simply doing everything with a bit more intention and mindfulness (not simply picking up your phone between tasks, which, yup, I’m definitely guilty of) can be a game-changer.

So, how can you start doing this more?

Well, pause. Between this and the next thing you’re about to do, put your phone down. Breathe. What is the best use of your time next? Consider this and try to move more in the world doing exactly this!

2. Do Something You Normally Do Differently.

Brush your teeth with your left hand. Drive or walk a new way home from work. Stop at a different grocery store. Try out that new fitness class instead of your regular one.

Building your cognitive flexibility muscle doesn’t have to be overly complicated. And slightly switching up your routines (especially if you tend to be rather rigid about them) can really go a long way in ensuring you adapt more easily when, for example, plans change or new situations arise.

3. Try Out That New Hobby.

Maybe you’ve been thinking about doing a few knitting classes, even online.

Or perhaps you’ve been curious about that new rock climbing gym around the corner.

Whatever it is, try out that new activity. If you don’t like it, on to the next! And it’s never a waste - trying new things and novel experiences can improve your cognitive flexibility.

4. Socialize With New People.

We tend to surround ourselves with those who are most like us (which makes total sense!).

However, to improve cognitive flexibility, meeting new people and engaging in conversation with them can be beneficial. Different people bring in new perspectives, cultures, and more into your sphere.

So, doing so will not only help your cognitive flexibility but also may expand your views and perspectives, offering new moral ground.

So, how can you meet new people? Well, you’ll often encounter new acquaintances and friends when trying out new hobbies or activities. In other words, you can kill two birds with one stone!

5. Challenge Your Automatic Thoughts.

Cognitive Behavioral Therapy (CBT) does this particularly well; a key part of it involves challenging negative thoughts that arise and replacing them with more positive possibilities.

When we do this, we learn that flexibility yet again. Over time, this accumulates and helps strengthen our cognitive flexibility - allowing us to respond to life’s challenges with more adaptability, resilience, and emotional clarity.