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Cognitive Rigidity: Understanding the Causes, Symptoms, Effects, and How to Build Cognitive Flexibility
“When your thinking gets stuck, so does your life.”
— Brooke Sprowl
What Is Cognitive Rigidity?
Cognitive rigidity refers to a persistent difficulty in adapting your thinking or behavior in response to new information, challenges, or perspectives. In 2025, as life becomes more fast-paced and unpredictable, this mental inflexibility can limit our ability to solve problems, connect with others, and thrive in changing environments.
It’s not just stubbornness. Cognitive rigidity is often tied to deeper psychological patterns, trauma histories, neurological conditions, or even societal pressures that reward consistency over curiosity.
In this article, we’ll explore the psychology, neuroscience, and lived experiences behind cognitive rigidity, how it manifests, and evidence-based ways to build cognitive flexibility—a skill essential for emotional resilience.
The Neuroscience Behind Cognitive Rigidity
Why it happens:
Cognitive rigidity often involves reduced activity in the prefrontal cortex, which is responsible for planning, decision-making, and adapting to change. The brain’s default mode network may also be overactive, reinforcing familiar patterns of thought.
Factors influencing rigidity include:
Chronic stress: Cortisol floods the brain, limiting adaptability.
Neurodevelopmental conditions: Common in autism spectrum disorder and ADHD.
Trauma history: Hypervigilance can lock thinking into survival patterns.
Cultural reinforcement: Environments that reward “being right” over “being open.”
Common Symptoms of Cognitive Rigidity
Struggling to see alternative solutions to problems
Feeling anxious or angry when plans change
Overgeneralizing from one bad experience
Seeing situations in “black-and-white” terms
Difficulty empathizing with perspectives that differ from your own
Avoiding new experiences due to fear of discomfort
Real-Life Effects of Cognitive Rigidity
On relationships:
Rigid thinking can lead to frequent misunderstandings and conflicts. When one partner refuses to consider alternative perspectives, emotional intimacy suffers.
At work:
It can block creativity, innovation, and adaptability—critical skills in modern workplaces.
On mental health:
Cognitive rigidity is linked to higher levels of anxiety, depression, and burnout.
Change Your Mind, Change Your Life
Cognitive flexibility isn’t a luxury—it’s a survival skill. At My LA Therapy, we’ll help you gently unlearn rigid patterns and create space for growth.
Causes of Cognitive Rigidity
Early Childhood Conditioning
Growing up in a strict or punitive environment where mistakes were punished.
Trauma and Safety Seeking
Trauma survivors may cling to predictability as a form of control.
Neurodivergence
ASD and ADHD can influence processing style and preference for routine.
Chronic Stress and Burnout
Stress narrows cognitive bandwidth, making flexibility harder.
Perfectionism and Control
A belief that there’s “one right way” to do things.
7 Therapy-Backed Tools to Build Cognitive Flexibility
1. Mindfulness Practice
Helps you notice rigid thought patterns without judgment.
2. Cognitive Reframing
Challenge automatic assumptions by asking: “What else could be true?”
3. Exposure to Novelty
Intentionally trying new routes, foods, or activities rewires the brain for adaptability.
4. Somatic Practices
Calming the body increases openness to new ideas. Try grounding or breathwork.
5. Therapeutic Support
A therapist can guide you in identifying and shifting rigid patterns.
6. Journaling for Perspective
Write from another person’s point of view to build empathy.
7. Values Clarification
Reconnect to your deeper “why” to make space for more flexible approaches.
From Fixed to Flexible—One Step at a Time
Even deeply ingrained thought patterns can shift with the right tools. Our trauma-informed therapists will guide you through the process.
Ready to Transform Your Life? Take the Next Step
Professional Support Options
If cognitive rigidity is significantly impacting your life, consider seeking professional help. Mental health professionals can provide personalized strategies and support for developing greater cognitive flexibility.
Therapy Options: Cognitive-behavioral therapy, acceptance and commitment therapy, and dialectical behavior therapy all offer effective approaches for increasing cognitive flexibility.
Assessment and Evaluation: Professional assessment can help identify specific areas of rigidity and develop targeted intervention strategies.
Community and Group Support
Support Groups: Connecting with others who are working to develop greater cognitive flexibility can provide encouragement and practical strategies.
Workshops and Classes: Many communities offer workshops on mindfulness, stress management, and cognitive flexibility that can supplement individual efforts.
Stay curious, stay compassionate, and know that your journey is uniquely yours.
And in that uniqueness lies your power.
In the meantime, stay true, brave, and kind,
– Brooke
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Brooke Sprowl is an industry-leading expert and author in psychology, spirituality, and self-transformation. Her insights have featured in dozens of media outlets such as Huffington Post, Business Insider, Cosmopolitan Magazine, the Los Angeles Times, Spectrum One News, Mind Body Green, YourTango, and many more. As the founder and CEO of My LA Therapy, she leads a team of 15 dedicated therapists and wellness professionals. Brooke has been a featured speaker at prominent universities and venues such as UCLA School of Public Affairs, USC, Loyola Marymount University, the Mark Taper Auditorium, and Highways Performance Gallery, to name a few. With a Master’s degree in Clinical Social Welfare with a Mental Health Specialization from UCLA, a Bachelor’s degree in Neuroscience from USC, and certifications in peak performance and flow science from the Flow Research Collective, Brooke has helped hundreds of prominent leaders and CEO’s overcome anxiety, relationship difficulties, and trauma and reclaim a sense of purpose, vitality, and spiritual connection. With 15 years of experience in personal development and self-transformation as a therapist and coach, she has pioneered dozens of original concepts and frameworks to guide people in overcoming mental health challenges and awakening spiritually. Brooke is the host of the podcast, Waking Up with Brooke Sprowl. She is passionate about writing, neuroscience, philosophy, integrity, poetry, spirituality, creativity, effective altruism, personal and collective healing, and curating luxury, transformational retreat experiences for high-achievers seeking spiritual connection.
