The School of Greatness

Episode: How to Rewire Your Mind in 63 Days | Dr. Caroline Leaf
Host: Lewis Howes
Guest: Dr. Caroline Leaf
Date: December 31, 2025

Episode Overview

In this compelling and insightful episode, Lewis Howes is joined by Dr. Caroline Leaf, a cognitive neuroscientist, communication pathologist, and author of "Cleaning Up Your Mental Mess." The conversation dives deep into the science and practicalities of mind management, neuroplasticity, and how anyone can rewire their thinking, emotions, and habits—even after trauma. Dr. Leaf outlines her 5-step Neurocycle for transforming thought patterns in as little as 63 days and challenges conventional narratives about mental health and disease, emphasizing hope, agency, and the transformative power of intentional mental work.

Key Discussion Points & Insights

The Difference Between Mind and Brain

• Main idea: The mind is not the same as the brain; the brain is the organ, and the mind is the energy and agency that animates it.
• Dr. Leaf's analogy: The mind is the gravitational/electromagnetic field around and through the brain—like a magnet creating a field that organizes iron filings. (See [02:47–06:30])
• Memorable quote:

  "Your mind is this ability...your uniqueness, your aliveness. And your aliveness is your mind." — Dr. Leaf (03:25)

• Takeaway: Mind produces meaning, directs the brain, and builds new thought structures constantly at massive speed.

Quantum Physics and the “Field” of Thought

• The mind as an energetic field: Science supports a real, interactive field generated by our thoughts, extending around and through us ([06:46–07:19]).
• The quantum and classical world: Quantum physics deals with the unseen, subatomic world—waves, energy, particles—that directly relate to how thoughts and choices shape the brain ([09:02–10:44]).
• Memorable quote:

  "As you think, feel, and choose, you create reality. Every time you choose...you change your brain." — Dr. Leaf (09:27)

Neuroplasticity: You Can Rewire Your Brain

• History: Dr. Leaf explains she was an early researcher into neuroplasticity, the brain’s ability to physically change, even when conventional science doubted this in the 1980s ([11:54–16:09]).
• Real-world application: She shares success stories—such as a teenage traumatic brain injury survivor who surpassed her pre-injury abilities.
• Agency is key:

  "You cannot control events and circumstances, but you can learn to manage your mind." — Dr. Leaf (16:14)

Rethinking Mental Health: Illness vs. Responses

• Controversial stance: Depression, anxiety, grief, and related states are not diseases but normal responses and warning signals.
• Mind management: These signals point to patterns or traumas that need attention—not suppression with medication ([21:55–29:39]).
• Remarkable evidence:

  “If you change your mind, you can immediately influence your biomarkers...telomeres, cortisol, inflammation—within weeks.” — Dr. Leaf (25:53)

• Narrative matters: Labeling someone as "mentally ill" can take years off their life; instead, see the symptoms as calls to manage mind process ([31:26–37:41]).

Busting the Chemical Imbalance Myth

• Chemical imbalances aren’t 'the cause':

  "The narrative of 'I have a chemical imbalance' is the only explanation people are given. It’s not the cause." — Dr. Leaf (38:05)

• Biology vs. experience: Changes in neurochemistry are responses to lived experience and can be changed by mind management.

The Five-Step Neurocycle—How to Rewire the Mind

• Introduction: The Neurocycle is Dr. Leaf’s step-by-step method for mind management ([45:39–61:24]).
• Preparation (“land the plane”): Use a pilot/co-pilot analogy to separate from and calmly approach emotional chaos or trauma ([49:39–51:34]).
• The 5 steps:
  1. Gather Awareness: Acknowledge emotions, body sensations, behaviors, and perspectives.
  2. Reflect: Objectively question what these signals mean.
  3. Write/Visualize: Externalize your reflections—ideally with a “metacog” pattern.
  4. Reconceptualize: Find new meaning, spot patterns, initiate mental autopsy.
  5. Active Reach: Take a small action to anchor your new insight.
• Timeframe: 63 days (~21 days for awareness + reconstruction, ~42 days to embed as a new habit).
• Applied anywhere:

  “In moments of acute trauma I dropped my glucose in minutes using the Neurocycle.” — Dr. Leaf (25:53)

Addressing Negative & Toxic Thinking

• Negative thoughts are not more common, but get more attention: Because they signal survival threats, our brains focus on them ([66:30–67:18]).
• Management, not suppression: Suppressing or medicating away negative thoughts/addictions removes agency and hope; loving, supportive environments support healing.

Healing Trauma—A Time-Based Process

• Trauma builds “toxic trees” in the mind: True healing means "reconceptualizing" so the story no longer controls you ([83:19–86:19]).
• Release vs. Forgiveness:

  "When we talk about forgiveness, I think release is a better word...you have to cut the tie to be released from that person or event." — Dr. Leaf (86:20)

• Kintsugi principle: Reframe yourself by embracing the “golden cracks” of lived experience.

Daily Mental Health Protection & Brain Building

• Self-regulation is essential: Be constantly (but gently) aware—every ~10 seconds you can check in with your thinking ([91:12–94:15]).
• Brain building: Spend real time each day learning something new or challenging your mind deeply—this is as vital as brushing teeth ([94:15–99:24]).
• Practical ideas: Learn a new skill, study a subject you love, or practice activities (sports, music) that stimulate the brain.

Teaching & Modeling Mental Health for Children

• Validation, not dismissal: Always notice, acknowledge, and validate children’s feelings ([100:08–103:26]).
• Be real: Model open discussion of feelings—even messy ones.
• Scaffolding: Use visuals and simple analogies (trees, brains) to make abstract ideas tangible.

Notable Quotes & Memorable Moments

• The Mind–Brain Distinction

  "Your brain can't do anything on its own...your aliveness is your mind." — Dr. Caroline Leaf (03:25)

• Quantum Physics Applied

  “As you think, feel and choose, you create reality.” — Dr. Caroline Leaf (09:27)

• On Mental Illness

  "Depression and anxiety are not illnesses—just survival instincts. It's telling you, 'Pay attention, there’s something going on.'" — Dr. Caroline Leaf (31:11)

• Regarding Chemical Imbalances

  "You're experiencing something. And you've coped in the only way that you could in that moment." — Dr. Caroline Leaf (38:45)

• On Forgiveness and Releasing Trauma

  "Release is a better word than forgiveness—by slowly reconceptualizing, you cut the tie to what hurt you." — Dr. Caroline Leaf (86:20)

• Practical Agency

  "If you don't get your mind under control, everything else is just window-dressing." — Dr. Caroline Leaf (107:50)

• Definition of Greatness

  "When you start getting to grips with understanding how you think, feel and choose...then you start seeing greatness." — Dr. Caroline Leaf (110:57)

Timestamps for Key Segments

• The Mind vs. the Brain — [02:36–06:30]
• How Thoughts Become Physical Structures — [03:25–06:00]
• What is Quantum Physics? — [09:02–10:44]
• Neuroplasticity & Healing Stories — [11:54–16:09]
• What to Do With Toxic Emotions — [21:59–29:39]
• Neurocycle 5-Step Walkthrough — [45:39–61:24]
• Why It Takes 63 Days to Create Change — [57:56–61:24]
• Addressing Negative Thought Patterns — [66:30–69:22]
• Releasing Trauma, Not Just Forgiving — [86:19–90:47]
• Daily Self-Regulation & Brain Building — [94:15–99:24]
• Helping Children with Mental Health — [100:08–104:45]
• Three Truths Dr. Leaf Would Leave the World — [107:34–108:53]
• Definition of Greatness — [110:52–111:35]

Advice & Practical Takeaways

If You’re Struggling with Mental Health:

• Recognize depression/anxiety/grief are not diagnoses or illnesses but messages to address.
• Set aside time (ideally 15–45 mins daily) to work through the 5 steps of the Neurocycle.
• Know that massive biological, emotional, and behavioral change is possible—your brain is plastic.

For Parents & Leaders:

• Validate, don’t judge, your children’s (or team’s) emotions.
• Model your own mind management—messiness and all.
• Create an environment of support, not shame.

For Changing Habits or Healing Trauma:

• Commit to at least a 63-day process for real transformation.
• Don’t expect quick fixes—be patient, and track even small shifts.
• Recognize reconceptualizing a trauma is not excusing or forgiving the wrong, but releasing yourself from its hold.

Further Resources

• Book: Cleaning Up Your Mental Mess by Dr. Caroline Leaf
• Podcast: Cleaning Up Your Mental Mess (hosted by Dr. Caroline Leaf)
• App: NeuroCycle (guided daily mind management)
• Website: drleaf.com

Rich in practical science and human hope, this episode is a must-listen for anyone serious about improving their mental health, growing new habits, or supporting others on the journey to a "greater" life.