Blog – The (In)flexible Self

The (In)flexible Self: What neuroscience tells us about Mental Rigidity

Reading The (In)flexible Self: Psychopathology, Mindfulness, and Neuroscience by Giommi et al. (2023) was both an affirmation and an invitation. The paper explores something I’ve encountered time and time again in my own work: that rigidity—be it in thought, emotion, or behaviour—is often at the heart of human suffering. More importantly, it examines how mindfulness fosters flexibility, offering hope for those trapped in cycles of distress.

We’ve all met people who seem ‘stuck’—perhaps we’ve even been them at some point. The friend who can’t let go of past grievances, the colleague paralysed by self-doubt, or the parent who responds to every challenge with the same ineffective strategy. According to this research, such inflexible self-patterns aren’t just frustrating; they are central to many forms of psychopathology. The exciting part? Mindfulness might just be the key to unlocking greater flexibility.

So, let’s break down what this research says and, more importantly, how it plays out in real life.

Mental Rigidity and the ‘Self-Pattern’

One of the most valuable contributions of this paper is the Pattern Theory of Self (PTS). In simple terms, it describes the self not as a single, fixed entity but as a dynamic pattern of cognitive, emotional, and behavioural processes. Ideally, these processes are flexible—adapting to changing contexts. However, when they become rigid, problems arise.

A real-life example? Consider my client Sarah (name changed for privacy). Sarah had spent years locked in a particular narrative: “I’m not good enough.” This belief was so entrenched that even when she achieved something objectively impressive, her brain found a way to dismiss it. If she got praise at work, she assumed her colleagues were just being polite. If she succeeded in a project, she focused on the one minor thing she could have done better. Her self-pattern had become rigid, leaving no room for alternative perspectives.

According to Giommi et al., this kind of rigidity underpins many psychological disorders, from depression to anxiety and addiction. The solution? Increasing self-pattern flexibility. And that’s where mindfulness comes in.

Mindfulness as a tool for flexibility

Mindfulness-based interventions (MBIs) have long been touted as beneficial, but this research gives us a clearer picture of why. When we practice mindfulness, we’re not just ‘relaxing’—we’re actively reshaping the brain’s networks, reducing habitual patterns, and increasing adaptability.

A great example of this is what happened with Tom, a businessman in one of my mindfulness courses. Tom was a classic overthinker. If a meeting didn’t go as planned, he’d spend days replaying it in his head, mentally crafting responses he wished he had given. His self-pattern was hooked on rumination.

After just a few weeks of mindfulness practice, something shifted. One day, after a particularly tough conversation with his boss, he caught himself about to spiral into analysis mode. Instead, he took a deep breath, brought his attention to his body, and simply noted: “Tight chest. Racing thoughts. Feeling self-critical.” Instead of diving into the spiral, he paused. That pause was a moment of flexibility. It didn’t mean the thoughts disappeared, but they no longer controlled him in the same way. Over time, these small moments of flexibility added up to a radical change in how he responded to stress.

The paper backs this up. It suggests that mindfulness training reduces the overactivity of the Default Mode Network (DMN)—the part of the brain linked to self-referential thought and rumination—while strengthening networks responsible for attentional control and emotional regulation.

Breaking Rigid Self-Narratives

Another key takeaway from the research is that mindfulness doesn’t just change what we think but how we relate to our thoughts. This is especially important for breaking rigid self-narratives.

A striking case was Emily, a woman in her late 50s who had always seen herself as “not the kind of person who meditates.” Her identity was built around being practical, logical, and slightly sceptical of anything that sounded ‘woo-woo.’ But chronic anxiety had her desperate for solutions. When she finally gave mindfulness a try, she was shocked to find that simply sitting with her breath—not trying to feel better, just observing—was profoundly helpful.

The shift? She started to see thoughts as thoughts rather than absolute truths. The idea that she was not a mindfulness person turned out to be just another rigid self-narrative. As she practised mindfulness, her identity itself became more flexible. She was no longer ‘stuck’ in a single, limiting version of herself.

This aligns with the research, which suggests mindfulness interventions help us decentre from our thoughts—creating enough cognitive ‘wiggle room’ to challenge long-held beliefs about ourselves.

Mindfulness and emotional regulation

We often think of emotions as things that ‘just happen’ to us, but this research highlights how mindfulness can change our emotional patterns by increasing flexibility.

A great example is Jason, a father who struggled with intense anger. His temper was quick, automatic, and predictable—especially when his kids ignored him. His self-pattern was rigid: “They’re disrespecting me. I must assert control.” The response was so ingrained that by the time he realised he was yelling, it was too late.

Through mindfulness, Jason learned to insert a pause. He began noticing the physical signs of anger—tight shoulders, clenched jaw—before they escalated. This early awareness gave him a chance to choose a different response. Over time, his family noticed the difference. He still got frustrated, but he no longer snapped. He had become flexible in the face of emotion rather than rigidly reactive.

Neuroscientifically, this makes sense. The paper discusses how mindfulness strengthens interoceptive awareness—our ability to sense internal bodily states—which is closely linked to emotional regulation.

The neuroscience of a more flexible self

The brain is not a fixed machine but a dynamic system, constantly reshaping itself based on experience. The research highlights how meditation affects key brain networks:

1. Default Mode Network (DMN) – Overactive in rumination and self-criticism; mindfulness quietens it.
2. Salience Network – Helps detect what’s important; mindfulness strengthens it, improving emotional intelligence.
3. Frontoparietal Network (FPN) – Involved in cognitive control; mindfulness enhances its function, reducing impulsivity.

One fascinating study cited in the paper found that long-term meditators showed stronger connectivity between brain networks that regulate attention, emotion, and self-awareness—supporting the idea that meditation enhances flexibility in both thought and feeling.

Final thoughts: What this means for you

This research confirms what many mindfulness practitioners have long suspected: flexibility is the key to mental well-being. The more adaptable our self-patterns, the less likely we are to be trapped by unhelpful thoughts, behaviours, or emotions.

So, how can you cultivate flexibility in your own life? A few key practices:
– Pause and notice – Catch yourself in rigid patterns. Ask: “Is this the only way to see things?”
– Engage in open monitoring – Instead of clinging to thoughts or emotions, observe them passively.
– Develop interoceptive awareness – Pay attention to bodily sensations as early warning signs of emotional rigidity.
– Practice self-compassion – Treat your own mind with the same gentleness you would offer a friend.

Reading Giommi et al.’s work, I was reminded yet again that mindfulness is not about ‘being calm’—it’s about becoming free. Free to see new perspectives, free to respond rather than react, free to evolve rather than remain stuck. And in that freedom, we find well-being.

So, what’s one rigid pattern in your own life that you might begin to loosen today?

Blog – What is mental rigidity?

The (In)flexible Self: What neuroscience tells us about Mental Rigidity

Reading The (In)flexible Self: Psychopathology, Mindfulness, and Neuroscience by Giommi et al. (2023) was both an affirmation and an invitation. The paper explores something I’ve encountered time and time again in my own work: that rigidity—be it in thought, emotion, or behaviour—is often at the heart of human suffering. More importantly, it examines how mindfulness fosters flexibility, offering hope for those trapped in cycles of distress.

We’ve all met people who seem ‘stuck’—perhaps we’ve even been them at some point. The friend who can’t let go of past grievances, the colleague paralysed by self-doubt, or the parent who responds to every challenge with the same ineffective strategy. According to this research, such inflexible self-patterns aren’t just frustrating; they are central to many forms of psychopathology. The exciting part? Mindfulness might just be the key to unlocking greater flexibility.

So, let’s break down what this research says and, more importantly, how it plays out in real life.

Mental Rigidity and the ‘Self-Pattern’

One of the most valuable contributions of this paper is the Pattern Theory of Self (PTS). In simple terms, it describes the self not as a single, fixed entity but as a dynamic pattern of cognitive, emotional, and behavioural processes. Ideally, these processes are flexible—adapting to changing contexts. However, when they become rigid, problems arise.

A real-life example? Consider my client Sarah (name changed for privacy). Sarah had spent years locked in a particular narrative: “I’m not good enough.” This belief was so entrenched that even when she achieved something objectively impressive, her brain found a way to dismiss it. If she got praise at work, she assumed her colleagues were just being polite. If she succeeded in a project, she focused on the one minor thing she could have done better. Her self-pattern had become rigid, leaving no room for alternative perspectives.

According to Giommi et al., this kind of rigidity underpins many psychological disorders, from depression to anxiety and addiction. The solution? Increasing self-pattern flexibility. And that’s where mindfulness comes in.

Mindfulness as a tool for flexibility

Mindfulness-based interventions (MBIs) have long been touted as beneficial, but this research gives us a clearer picture of why. When we practice mindfulness, we’re not just ‘relaxing’—we’re actively reshaping the brain’s networks, reducing habitual patterns, and increasing adaptability.

A great example of this is what happened with Tom, a businessman in one of my mindfulness courses. Tom was a classic overthinker. If a meeting didn’t go as planned, he’d spend days replaying it in his head, mentally crafting responses he wished he had given. His self-pattern was hooked on rumination.

After just a few weeks of mindfulness practice, something shifted. One day, after a particularly tough conversation with his boss, he caught himself about to spiral into analysis mode. Instead, he took a deep breath, brought his attention to his body, and simply noted: “Tight chest. Racing thoughts. Feeling self-critical.” Instead of diving into the spiral, he paused. That pause was a moment of flexibility. It didn’t mean the thoughts disappeared, but they no longer controlled him in the same way. Over time, these small moments of flexibility added up to a radical change in how he responded to stress.

The paper backs this up. It suggests that mindfulness training reduces the overactivity of the Default Mode Network (DMN)—the part of the brain linked to self-referential thought and rumination—while strengthening networks responsible for attentional control and emotional regulation.

Breaking Rigid Self-Narratives

Another key takeaway from the research is that mindfulness doesn’t just change what we think but how we relate to our thoughts. This is especially important for breaking rigid self-narratives.

A striking case was Emily, a woman in her late 50s who had always seen herself as “not the kind of person who meditates.” Her identity was built around being practical, logical, and slightly sceptical of anything that sounded ‘woo-woo.’ But chronic anxiety had her desperate for solutions. When she finally gave mindfulness a try, she was shocked to find that simply sitting with her breath—not trying to feel better, just observing—was profoundly helpful.

The shift? She started to see thoughts as thoughts rather than absolute truths. The idea that she was not a mindfulness person turned out to be just another rigid self-narrative. As she practised mindfulness, her identity itself became more flexible. She was no longer ‘stuck’ in a single, limiting version of herself.

This aligns with the research, which suggests mindfulness interventions help us decentre from our thoughts—creating enough cognitive ‘wiggle room’ to challenge long-held beliefs about ourselves.

Mindfulness and emotional regulation

We often think of emotions as things that ‘just happen’ to us, but this research highlights how mindfulness can change our emotional patterns by increasing flexibility.

A great example is Jason, a father who struggled with intense anger. His temper was quick, automatic, and predictable—especially when his kids ignored him. His self-pattern was rigid: “They’re disrespecting me. I must assert control.” The response was so ingrained that by the time he realised he was yelling, it was too late.

Through mindfulness, Jason learned to insert a pause. He began noticing the physical signs of anger—tight shoulders, clenched jaw—before they escalated. This early awareness gave him a chance to choose a different response. Over time, his family noticed the difference. He still got frustrated, but he no longer snapped. He had become flexible in the face of emotion rather than rigidly reactive.

Neuroscientifically, this makes sense. The paper discusses how mindfulness strengthens interoceptive awareness—our ability to sense internal bodily states—which is closely linked to emotional regulation.

The neuroscience of a more flexible self

The brain is not a fixed machine but a dynamic system, constantly reshaping itself based on experience. The research highlights how meditation affects key brain networks:

1. Default Mode Network (DMN) – Overactive in rumination and self-criticism; mindfulness quietens it.
2. Salience Network – Helps detect what’s important; mindfulness strengthens it, improving emotional intelligence.
3. Frontoparietal Network (FPN) – Involved in cognitive control; mindfulness enhances its function, reducing impulsivity.

One fascinating study cited in the paper found that long-term meditators showed stronger connectivity between brain networks that regulate attention, emotion, and self-awareness—supporting the idea that meditation enhances flexibility in both thought and feeling.

Final thoughts: What this means for you

This research confirms what many mindfulness practitioners have long suspected: flexibility is the key to mental well-being. The more adaptable our self-patterns, the less likely we are to be trapped by unhelpful thoughts, behaviours, or emotions.

So, how can you cultivate flexibility in your own life? A few key practices:
– Pause and notice – Catch yourself in rigid patterns. Ask: “Is this the only way to see things?”
– Engage in open monitoring – Instead of clinging to thoughts or emotions, observe them passively.
– Develop interoceptive awareness – Pay attention to bodily sensations as early warning signs of emotional rigidity.
– Practice self-compassion – Treat your own mind with the same gentleness you would offer a friend.

Reading Giommi et al.’s work, I was reminded yet again that mindfulness is not about ‘being calm’—it’s about becoming free. Free to see new perspectives, free to respond rather than react, free to evolve rather than remain stuck. And in that freedom, we find well-being.

So, what’s one rigid pattern in your own life that you might begin to loosen today?