COGNITIVE

BEHAVIOURAL
THERAPY

PRACTITIONER
CERTIFICATION

THE COGNITIVE
FLEXIBILITY
WORKBOOK
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Cognitive flexibility is the ability to switch your thinking (cognition) as an

adaptation to the demands of some kind of stimuli.  In neuroscience, the term
is often labelled as 'attention switching','mental flexibility', 'cognitive shifting,'
and 'task switching.'  Let's consider an analogy to further explore this idea.

Consider cognitive flexibility as being similar to changing channels on your TV,

but think of the channels as 'streams-of-thought' (concepts) and the TV as your
'brain.'  If you're stuck on one channel and don't change it – your cognition is
inflexible. Your stream-of-thought and/or beliefs are not being altered or
updated.  However, if you have a remote control and can change the channel
rapidly, you are considered to have 'cognitive flexibility'.

There are different degrees of cognitive flexibility.  Two individuals might be

considered 'cognitively flexible', but one may be significantly more flexible than
the other.  Both individuals might be able to quickly shift their thinking to adapt to
new stimuli, but one might be able to accomplish this at a much faster rate.

Cognitive flexibility is useful as it helps people adapt to new information and

scenarios such as: moving to a new country, unexpected demands in their
workplace, and/or last-minute changes in plans.  You'll find many technical
definitions of 'cognitive flexibility,' but for simplicity's sake – consider it as the
ability to shift one's thinking as an adaptation to some kind of new stimuli.

Aspects of Cognitive Flexibility

Here is a list of potential elements of cognitive flexibility.  It's important to

understand that while many psychologists refer to cognitive flexibility as one's
ability to transition between multiple thoughts, others consider it to encompass
ideas such as multi-faceted thinking, updating old beliefs, and/or determining
commonalities between totally unrelated concepts.

- Transition 'stream-of-thoughts' and attention: Cognitive flexibility usually

refers to the ability to shift your thoughts between multiple concepts. For
example, let’s say you’re in a group of two friends and one starts discussing the
rules of football.  Suddenly the other friend starts discussing French literature.  In
this case – your ability to transition between the two topics would be considered
as 'cognitive flexibility'.
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- Updating cognition & beliefs: Cognitive flexibility can sometimes refer to

updating cognitive function as an adaptation to new stimuli or information.
People who are 'stuck in their ways' or show rigidity in their thinking demonstrate
poor cognitive flexibility. Such people will not change their thinking even when
presented with new stimuli or better information.  Let's use Copernicus as an
example - He suggested that the Sun was the centre of the solar system (which
was upgraded information), but may people lacked the cognitive flexibility to
accept this idea.

- Multi-faceted observation: Cognitive flexibility can also refer to considering

various elements of observation simultaneously. Let’s say, for example, you are
looking at an object, and you notice that it is a reddish colour.  In addition to the
colour, you may consider a multitude of other features including the: cost, shape,
fragility, density, texture, etc.  The ability to connect certain observable aspects
might be considered as cognitive flexibility by some.

- Deconstructing thoughts: When presented with a complex problem or

thought, cognitive flexibility can help to break down the complexity into bite
sized chunks. The ability to shift between certain elements of a bigger problem
in the attempt to solving it is an example of cognitive flexibility.  The interjection
of new perspectives, simplification, and understanding how smaller pieces
contribute to the larger problem might be considered cognitive flexibility.

- Expanded awareness: It has been suggested that cognitive flexibility is the

ability to be consciously aware of every possible choice and alternative in a
certain scenario. For example, an individual playing a game of poker might
understand that although he has a 'Full House,' the other players could have a
superior hand (e.g. 4-of-a-Kind) or an inferior hand (e.g. a 'High Card').

How Importance is Maintaining Cognitive Flexibility

Cognitive flexibility is greatly important for shifting thoughts and attention

quickly. People with low levels of cognitive flexibility find it difficult to shift from
one idea to another, and often get 'stuck' in a single train of thought or aspect of
focus.  Being cognitively stuck is just like watching only one TV channel or
reading one book for the remainder of your life; you’ll find it difficult to adapt to
changes and new stimuli.
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What is useful, is to be able to quickly shift your thinking between ideas and
change your perspective to accommodate new information.  Cognitive flexibility
helps you upgrade your old belief system as an adaptation to new
stimuli. Consider all those who didn't learn how to use a cell phone or computer;
such individuals might be stuck in their ways and fail to understand the
perspectives of the younger generation.

In addition to improving someone's ability to adapt when presented with new

stimuli, cognitive flexibility is associated with increased brain functioning.  It
allows your brain to function more effectively, with different regions operating
together.  Those with high levels of cognitive flexibility usually have exceptional
comprehension and fluency associated with higher levels of fluid intelligence,
reading and an expanded sense of awareness.

People with low levels of cognitive flexibility are generally 'stuck in their ways'
and do not like being presented with new information.  These are individuals that
find it difficult to adapt to change, whether it be behavioural, psychological,
technological or environmental, etc. 

'Cognitive Inflexibility'

'Cognitive Inflexibility' could also be referred to as 'close-minded', and we use it

to describe people who show mental rigidity, or those that don’t understand or
want to understand another person's point of view. Or individuals who, just to be
right, and will attempt to convince you that you are wrong.

Conventionally, when we're talking about close-minded individuals, we’re

referring to those who reject other people’s perspectives, approaches, and ideas
so that they can remain 'enclosed' in their own ideas and perspective. These are
individuals who attempt to adapt the world to their own minds (not the other way
around!)

Mental rigidity involves a lack of open-mindedness and flexibility towards

considering different perspectives and towards accepting criticism of something
we believe in.
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Mention the word flexibility, and most people think about yoga poses or Pilates
positions instead of our thought processes. But what if we could use a flexible
mindset to promote good health in our mental and emotional wellbeing?

Our mind is like a muscle, the more diverse ways that we use it, the more flexible it
becomes. With practice and awareness, we can all begin to develop a more agile
mind which in turn helps us to live more resilient, creative and fulfilled lives.

“Mental agility can enable us to more fruitfully and efficiently pursue both
individual and group goals,” suggested Wilma Koutstaal, Ph.D., a psychologist at
the University of Minnesota. “It can enable us to be more efficient problem solvers
and problem finders, helping to foster creativity and innovation and allowing us to
identify and realise promising opportunities.”

Mental (cognitive) flexibility is about adaptability and our willingness to shift our
thought patterns between the abstract and the specific, to respond to given
situations in less regimented ways.

Rigid, 'black and white' thinking can help some people to eliminate stress-
producing details in some cases, but this doesn’t make us deep thinkers or as
creative as many of us would like to be. It does not allow us to deal with problems
quickly when they arrive. Yes, rigid thinking can help us make quick decisions
about some things, but it is not suited to help us with our overall quality of life.

It’s easier, for example, to pick one position; to be against the war or for lower
taxes, for example, instead of evaluating the complexities and recognising that war
can sometimes have positive outcomes and that lower taxes are not always for
the best.

Sometimes it can be hugely beneficial for us to be highly accurate in the details (of
things), and that’s a good thing, but then there are many instances when we need
to be more abstract to adapt to the unexpected situations and circumstances that
will inevitably always arise.
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What Flexible Thinking Does

Developing a more flexible mindset allows us to evaluate and adjust to the

different tasks, roles and responsibilities we are presented with each day.

Sometimes it can serve us (and others) to be more rigid and follow specific rules.
However, at times it’s better to be more open and loose. Raising children can be
an excellent example of an instance when it's imperative that we implement both
ways of thinking (and behaving).

Cognitive flexibility is related to our perceptions, emotions, actions and even our
deepest motivations. A change of environment, attitude or behaviour will also
influence the way in which we think. When we feel optimistic or happy, for
example, we tend toward broad and inclusive thinking. Contrastingly, fear
narrows our focus down to specific details. When we are able to make that
mental shift without remaining stuck in a particular mindset, we’re demonstrating
mental flexibility.

How mentally flexible we are from moment to moment will be different for all
people all of the time. A flexible mindset moves us away from limiting 'black and
white' thought patterns to a place of greater openness and possibility.

In those moments, when we are feeling stuck, tired of the routine, or caught in
old habits or repetitive patterns of behaviour, we can adapt our thinking and
consequent actions in a way that will boost our inner resilience and our ability to
solve complex problems.

How To Develop An Agile Mind 

While some people have a natural temperament toward cognitive flexibility, all
of us have the ability to become better at it, through practice, patience and
perseverance.

Here are five brain exercises that you can start using today, to either further
develop your cognitive flexibility, or, to help your clients further improve theirs.
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1) Change your context. Take a vacation. Take a walk around the block. Take a
coffee break. Modify the context or your environment, and you will feel your
mind shift. Exercise offers a great mental boost.

2) Try something different. Learn to dance, cook a new recipe or even pick up a
new language. In a study led by Koutstaal, older adults who participated in a
variety of novel and stimulating activities over a three-month period
demonstrated a significant gain in creativity, problem-solving abilities and other
markers of 'fluid intelligence' when compared to the control group. Mental
flexibility is aided by novelty, and that influences brain growth and development
throughout our lifetime.

3) Question your thoughts and words. Become more aware of what you are
saying and thinking. Don’t attach to or lock into one limited way of thinking. Also,
pay attention to your language. Dispute the thoughts and words that don’t serve
you. Then, substitute them with more productive ideas and phrases.

4) Plan to be spontaneous. Change up your routine. If you enjoy walking,

occasionally why not try a new route. Once in a while change the order of your
day.

5) Mix up the way you think. Creative and innovative ideas usually arise
following periods of both focused thought and diffused attention. So, allow time
to concentrate on challenges or projects both in a deliberate manner and also in
an unfocused way while you are doing something else.

These five tips will not only help your brain to grow in agility and flexibility, but
they should also leave you feeling more resilient, creative and far more
confident about accomplishing more of your most intimidating personal goals.

Mental flexibility is not arbitrary or whimsical but is more a balance between

control and spontaneity. When we're mentally agile, we do pursue goals, but
those goals will often be more flexible - alongside the approach that we take
towards fulfilling them.
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1) Take a few minutes to reflect on the concepts of 'cognitive flexibility/

inflexibibility' -  how cognitively flexible are you?

2) In what ways are you open to other people’s perspectives, approaches, and
ideas?

3) In what ways are you going to start developing your flexibility of thinking?