by John Thurman, M.Div., M.A., LCMHC
Velcro for bad, Teflon for good — what that really means
In this article, you will learn how to rewire your brain.
Your brain’s job is to keep you safe. For thousands of years, noticing danger first helped people survive. Today, that same wiring makes bad news stick like Velcro and good news slide off like Teflon. Ten encouraging comments can evaporate, while one criticism ruins your night. That pattern kept ancestors alive, but it makes inner life harder now.
The good news is that you can rewire your brain with simple and intentional effort.
This behavior isn’t a moral failing — it’s biology. The good news: biology can change. Science calls it neuroplasticity; Scripture calls it “renewing of the mind” (Romans 12:2). Together, they point to a practical, hopeful path forward.
Neuroplasticity in plain language
Neuroplasticity means your brain changes based on what you do, think, and repeat. Neurons that fire together wire together. Habits, prayers, and repeated responses literally build brain highways. What you practice matters – spiritually and physically.
You don’t have to stay stuck with the Sentry’s first draft. With steady, simple practices, you can build new pathways that help your body calm, your mind reframe, and your soul trust again.
The Bible and daily renewal
When Paul says, “Be transformed by the renewing of your mind” (Romans 12:2), he means ongoing work — not a one-time fix. Neuroplasticity confirms the same: lasting change comes through repetition. Theology and neuroscience both point to steady, small habits. The Bible reveals practical ways that we can rewire our brains with spiritual practices.
Four daily practices that rewire your brain
Start small. Pick one or two practices and do them consistently. This has a multiplying factor as you rewire your brain.
- Tactical Prayer (Prayer truth). Why: Calms your nervous system and links a physical rhythm to a truth you need. How: Inhale for 4 seconds while thinking, “God, you have not given me a spirit of fear.” Exhale for 4 seconds while saying, “But of power, love, and a sound mind” (2 Timothy 1:7). Repeat 6–12 times when you feel alarmed. Practice twice a day to make this an automatic response.
- Scripture Meditation (savor, don’t skim). Why: Repeating specific truths builds neural circuits that counter fear. How: Choose one short verse that challenges your common worry (Romans 12:2, Isaiah 41:10, etc.). Read it slowly, write it down, speak it aloud, and picture God saying it to you. Repeat it several times throughout the day.
- Deliberate Gratitude (build Teflon for good). Why: Gratitude trains your brain to notice the positives and weakens the Velcro effect. How: Each night, list three specific things God did for you today. Be specific: “I felt calm during the call” is better than “I’m grateful.”
- Small Acts of Service (shift outward). Why: Serving others reduces inward worry and activates reward circuits tied to connection. How: Do one small, regular act — call an older neighbor weekly, bring coffee for a coworker, or volunteer. Don’t expect proof of impact; the brain learns safety through repeated small wins.
How long will it take?
Neuroplastic change is real but not instant. Some people feel relief in days; lasting shifts usually take weeks or months of consistent practice. Think in terms of cue → routine → reward. Set tiny, measurable goals (one verse memorized, a breath prayer twice daily) and track them. Having a friend or group speeds progress and prevents giving up.
A quick example
One woman woke at 3 a.m., panicking. She named the Sentry, did six breath-prayer cycles, then journaled one page using the Situation / Feeling / Truth framework. Her adrenaline eased, and she slept two more hours. Repeating that routine over weeks shifted her default response from panic to calm prayer. How did she do it? She made intentional choices to rewire her brain
Why community matters
The brain changes faster and more deeply in social settings. The Bible encourages growth in community for that reason. A Recovery Team or a trusted friend provides correction, accountability, encouragement, and shared practice—the scaffolding your brain and soul need. Invite someone to try a seven-day starter with you.
Take one small step today.
You don’t have to fix everything at once. Rewiring your brain is ordinary work: small, faithful actions over time. Scripture calls you to steady renewal, and science shows that steady renewal changes the brain. Choose one practice right now — breathe with a truth, write a short journal entry, or say your verse aloud. Those small steps are the repair kit for a worried heart.
May the Lord profoundly and deeply bless you as you learn to rewire your brain using biblical principles.
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Helpful Links
Christian Anxiety: Meet Your Sentry – John’s Blog
Finding Hope in Hard Times – John’s Blog
