Thinking Outside the Box with Mindfulness

By Karla Jensen, PhD

You probably won’t be surprised that creative endeavors, such as music, art, dance, or writing, stimulate the brain, connect us to others sharing these pursuits, and foster a sense of joy in our lives. But creativity is not merely used for a hobby or pastime—it is a pathway for functionality and longevity. The natural aging process will undoubtedly introduce new challenges in our lives that require innovation for continued independence and well-being. For instance, it may be necessary to reconfigure a living space to ensure safety and accessibility, adapt daily routines by inventing techniques to minimize physical strain, or modify favorite recipes to adhere to fluctuating dietary needs. Aging with agency and grace necessitates the ability to adapt: “everyday innovation” can help solve the novel problems that will surely come our way.

Develop a Creative Mindset

My interest in the research around creativity and problem-solving was recently piqued when my university hosted an all-campus symposium with the theme of innovation. It’s not just entrepreneurs and engineers who require innovation. We all need to snap out of autopilot thinking to navigate the twists and turns in our lives intentionally. As it turns out, the prerequisites for a creative mindset are directly linked to mindfulness—the ability to pay attention to the present moment. Specifically, a regular mindfulness practice cultivates the cognitive and emotional conditions that help us perceive obstacles from fresh perspectives, sustain focus through uncertainty, and generate original solutions. Present-moment awareness and the ability to notice when our mind drifts away enhance the recognition of our own thought patterns, allowing us to identify and then disengage from unproductive mental habits, and lean into those healthy patterns. 

Problem Solving

The inability to see beyond “the way we’ve always done it” makes it difficult to find fixes to everyday challenges, such as completing household chores if aches and pains are getting in the way. More complicated challenges, such as staying connected with friends and family if you’ve recently moved or can no longer drive, will require even more creative solutions. The good news is that practicing mindfulness has been shown to reduce stress and increase cognitive flexibility, thus creating mental space for experimentation, which is fundamental to innovation.  

For instance, if a physical challenge limits your ability to participate in a long-enjoyed hobby, or plunk down on the floor with a pet or grandkids, how can you find a workaround? Individuals who practice mindfulness are more proficient at viewing the world from different perspectives, are more adept at taking calculated risks, and are better able to adopt a “try again” attitude in the face of setbacks. Instead of thinking, “I can’t do it the way I’ve always done it, so I'm giving up," you’ll more easily consider the possible adaptations available to engage in activities that enhance your physical and emotional well-being.

Here's a quick anatomy lesson about how and why mindfulness increases our capacity for innovation. First, mindfulness helps quiet the brain’s fear center (amygdala) because, with practice, we become more proficient at recognizing most threats as what they really are—everyday challenges that can be solved, not actual fires we need to flee. When we reduce stress, the prefrontal cortex can then do its job of evaluating thought processes and providing emotional regulation. As a result, instead of giving in to the natural tendency of avoiding or feeling irritated when a threat presents itself, or succumbing to the inner critic that keeps us stuck in a rut, we can more freely produce innovative solutions without worry that they won’t work or will be seen as silly. 

Mindful Together

As we know, sometimes two heads are better than one: problem-solving often requires teamwork. A regular mindfulness practice comes to the rescue again as present-moment awareness supports active listening, empathy, and curiosity, all qualities that enhance collaboration. By being more aware of our emotional responses and others’ opinions, we can build (and keep!) healthy relationships and effectively work together. Planning a vacation to meet specific needs? Finishing the 1,000-piece monochromatic puzzle sitting on the card table? Learning how to use your new phone? Two heads may be better than one to discover creative answers, and with mindfulness, the process may not feel as overwhelming. 

Innovation is Good for the Brain

According to studies referenced in resources such as the National Institute on Aging, troubleshooting engages and strengthens neural pathways, and these continuous healthy challenges help protect the brain against cognitive decline.

Furthermore, the positive feedback loop of creative expression, whether it’s problem solving or piano playing, can stimulate the release of dopamine—a neurotransmitter associated with pleasure and motivation, which supports resilience against depression and anxiety. 

So, don’t shy away from the joy and cognitive benefits of intentionally adding more creativity to your life. With the patience and self-awareness that mindfulness cultivates, you can thrive outside the box of stagnant thinking. It's never too late to innovate.

For more information about mindfulness and suggestions for how to practice present-moment awareness, check out 55lnk.com/mindful-living.

Karla Jensen, PhD,  is a professor of Communication Studies and Contemplative Practices, and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.