There are so many things about you that make you unique, from your dry wit to your love of ’80s movies. But when it comes to fundamental traits we all share, psychologists have identified the Big Five: openness to experience, conscientiousness, extraversion (vs. introversion), agreeableness and neuroticism.
It’s appropriate they’re known by the acronym OCEAN because they have such a deep impact on our lives. Indeed, they can help predict everything from our risk of dementia to our overall success in life.
The great news is that the Big Five are not set in stone. We can accentuate those linked with a lower risk of Alzheimer’s, like conscientiousness, while decreasing those that may be holding us back, like neuroticism. And we don’t need to be a spring chicken to do it either.
“While it’s thought that younger people can make changes more easily, midlife presents another chance for positive shifts,” says expert in neuroscience Dario Nardi, PhD, creator of the Personality Types App for iPhone and author of Decode Your Personality. That’s because everything from preparing for retirement to becoming an empty-nester sets the stage for healthy change. Keep reading for empowering ways to tap your OCEAN qualities, as well as simple tips proven to boost your brain and unleash your true potential.
1. Foster OPENNESS with a Sojourn
The first of the OCEAN traits means just what its name implies: the willingness to embrace new ideas. It sounds simple, but it’s tied to greater perseverance and a lower risk of dementia, according to a study in the Journal of Alzheimer’s Disease. That’s largely because when we challenge ourselves to adapt to novel situations, our brain lights up like Times Square.
A fun way to foster this mindset is by tapping the sojourner effect, says Olga Khazan, author of Me, But Better: The Science and Promise of Personality Change, who conducted a yearlong experiment to see if the Big Five are changeable (Spoiler alert: she discovered that they are!). “This phenomenon describes how your brain is stimulated when you’re exposed to a different culture,” she explains. No need to pack your bags to reap its rewards: Sparking your curiosity by reading a book on a foreign subject (after all, our mind can “travel” far and wide without us needing to book a plane ticket) or talking to someone whose opinions differ from yours, encourages your brain to see the world from a new vantage point, almost literally expanding your mind.
2. Cue CONSCIENTIOUSNESS with ‘future thinking’
Arguably the most important quality when it comes to success in life is conscientiousness, the ability to focus, plan ahead and flex a formidable work ethic. “This is the trait everyone wants to increase because it’s tied to all the ‘goodies’: better health, higher earnings… and the list goes on,” says Khazan. And, yes, that list includes a more resilient brain, as conscientiousness, the ability to plan and organize, implies that you’re engaging in daily habits to help you keep sharp, like learning new skills.
And while it’s among the hardest traits to develop if you’re not naturally inclined toward it, Khazan reveals there is a research-backed strategy shown to make cultivating conscientiousness much easier: episodic future thinking, so-named because it entails imagining in vivid detail the positive and negative outcomes of your decisions.
For example, if you’re procrastinating instead of working, picture yourself missing a deadline. At the same time, envision the flip side: You make a to-do list, get your work done by 5 p.m., and enjoy a glass of wine in the evening. “This very clear image helps people prioritize ‘eat your vegetable’ decisions,” she explains. Indeed, eating your veggies literally and figuratively boosts brain health and long-term happiness.
3. Increase EXTRAVERSION with a few smart risks
No surprise here: If you feel more energized after being around people, you’re very likely an extravert. But what may surprise you is that your brain is reaping big-time rewards from those social connections. A recent study in the journal Frontiers shows extraversion is associated with lower levels of beta-amyloid plaque, a protein that builds up in the brains of Alzheimer’s patients.
Let’s be clear, introversion comes with its own set of advantages, says Nardi. “More introverts by far are thinkers, artists and scientists—they have the ability to be by themselves and bring out this act of creation,” he observes. If you’re on the quieter side, rather than fight your nature and deny the strengths that come with it, try to pinpoint social activities that complement your values, he suggests. “If you feel drained around certain people, you’re likely not around the right people.”
Focusing on socially engaging projects, like volunteer work you’re passionate about, on the other hand, brings your brain waves in sync with other like-minded people, he explains, lifting your energy levels rather than depleting them. He adds that this brain-boosting synergy only happens in person (Sorry, not sorry, Zoom!).
Expanding your social circle and taking a few strategic risks, might even reveal surprising aspects of your personality. That’s exactly what happened to self-described introvert Khazan, who did everything from try improv to join various Meetup groups. “I discovered I don’t need as much me-time as I thought,” she reveals. You never know, there may be a little extrovert in every introvert.
4. Amp AGREEABLENESS with deeper Qs
The key to flourishing in life comes down to one word: relationships. In fact, an 85-year-long Harvard study found that having strong bonds was the single best predictor of happiness, longevity and brain health. Enter agreeableness, the quality underpinning nurturing friendships. An easy way to foster your natural amiability is by asking deeper questions of the people in your life, says Khazan. If a friend just returned from a trip, for example, rather than simply asking which hotspots they visited, you might ask, “What did this experience mean to you?” she suggests.
What about encouraging agreeableness in others? “Studies reveal simply asking people to show more empathy works most of the time,” adds Nardi. He explains that this request lights up the back, right hemisphere of their brain, triggering empathy. “You could say, ‘Imagine if you were listening to you right now. How would you feel?’ Most people know what the right thing to do is, but those lower on agreeableness need a nudge to get there.”
5. Ease NEUROTICISM with a loving reframe
Nardi sums up this penchant for worry best when he says, “It means living in the future instead of the present.” That’s because anxiety is anticipatory by nature, always looking around the corner for the next potential danger. And that’s not altogether a bad thing: We need a dash of anxiety to help us plan and outsmart potentially negative outcomes. Neuroticism is also associated with a higher IQ and more self-awareness, he notes.
The problem is that if anxiety keeps us cloistered, afraid to live life, our brain suffers. In fact, a high degree of neuroticism is linked to a greater risk of Alzheimer’s disease. Fortunately, we can ease anxiety by reframing it. “The trick is to think about it in a friendlier way so that you can begin to see it as something that can actually help you,” adds Khazan. “If your blood starts pumping at the thought of giving a speech, for example, look at that feeling as helping you get amped or excited. Research shows people who think about their anxiety in this way do perform better on a variety of tasks.”
Another proven way to help soothe the frazzled nerves associated with neuroticism is through a daily meditation practice. “I’m not a natural meditator,” confesses Khazan. But after trying several mindfulness practices, she found the loving-kindness meditation to be among the most soothing. To do: Take 10 minutes or so, and start by repeating a loving phrase about yourself, like, ‘May I be gentle with myself,’ and gradually expand this thought, first to someone close to you, then to someone difficult in your life, and finally to all people.
These concentric circles of compassion decrease anxiety and spark hope, by grounding you in the moment and reminding you that, like all human beings, you do deserve love. And what could be better for our brain (and heart) than that?