You’ve probably heard the phrase “the brain doesn’t fully mature until 25.” Now, a new study suggests that key aspects of brain development may keep changing in a big way all the way to about age 32. That doesn’t mean you’re a teenager until your thirties—but it does mean your brain is more “under construction” than we once thought.


In large-scale brain imaging research reported by outlets such as Al Jazeera, scientists identified four especially important turning points in the human brain’s life: roughly 9, 32, 66, and 83 years. These ages marked shifts in how brain networks are wired and how they communicate, hinting at distinct “eras” of brain function.


If you’re in your twenties or early thirties and still figuring things out (career, relationships, identity), this might feel strangely validating. You’re not “behind”—your brain is still evolving in ways that matter for planning, emotions, and self-control.


An fMRI brain scan image illustrating networks of brain activity
Large brain imaging studies are helping scientists map how our brains change from childhood into late life.

What this article will cover

In this guide, we’ll unpack:

  • What scientists mean when they say “adolescence can last until 32”
  • The five eras of brain development suggested by recent research
  • How these insights fit with what we already know about the adolescent brain
  • Practical ways to support your brain in your 20s, 30s, and beyond
  • Common misconceptions and what this does not mean about adulthood or responsibility


Does adolescence really last until 32? Understanding the claim

The headline “adolescence lasts until 32” comes from coverage of a large study that used brain scans to map how structural connections in the brain change over time. Researchers found that the pattern of how different brain regions connect seems to reorganize in especially important ways around:

  1. ~9 years — a shift into late childhood/early adolescence
  2. ~32 years — a shift from extended adolescence into fully mature adult patterns
  3. ~66 years — a transition into early older adulthood
  4. ~83 years — a later-life reorganization

In this framework, “adolescence” is defined neurologically as the period during which brain networks involved in things like self-control, planning, and social processing are still settling into their long-term configuration. The study suggests this extended period may reach into the early thirties.


“Biologically, there isn’t a single birthday when we flip from ‘adolescent’ to ‘adult’. Different brain systems mature on different timelines, and some of the most sophisticated networks keep changing into our late twenties and early thirties.”

— Cognitive neuroscientist commenting on lifespan brain development

This does not mean:

  • People in their 20s or early 30s are “not adults”
  • You’re not responsible for your choices until 32
  • Everyone’s brain follows exactly the same timeline

It does mean that our brains are more adaptable and sensitive to experience for longer than we used to assume, especially in areas linked to identity, long-term planning, and relationships.


The brain’s five eras: from childhood to late life

The new research adds nuance to the classic idea of “childhood, adolescence, adulthood, old age” by suggesting five broad eras based on patterns of brain connectivity.


Illustration of different life stages from childhood to old age
Brain connectivity appears to pass through several distinct phases rather than a single, sudden jump into adulthood.

1. Childhood and early adolescence (~up to 9 years)

Around age 9, the study found a notable reorganization in brain connections, often associated with:

  • More complex thinking skills (e.g., planning, perspective-taking)
  • Growing social awareness and sensitivity to peers
  • Hormonal changes that begin to influence mood and motivation

2. Extended adolescence and young adulthood (~9 to 32 years)

From late childhood into the early thirties, the brain is constantly fine-tuning:

  • Prefrontal networks involved in self-control and decision-making
  • Reward circuits that respond to novelty, risk, and social feedback
  • Social brain regions that support empathy and understanding others

The study suggests that the overall “shape” of these networks keeps shifting until around age 32, when connections stabilize into a more typical adult pattern.


3. Midlife stability (~32 to mid-60s)

After about 32, brain networks appear relatively stable for several decades. This doesn’t mean nothing changes—learning, stress, sleep, and lifestyle still matter a lot—but the architecture of connections is less dramatically reorganized.


4. Early older adulthood (~66 years)

Around the mid‑60s, there’s another shift, often linked to:

  • Subtle slowing of processing speed
  • Changes in memory networks
  • Greater reliance on life experience and “crystallized” knowledge

5. Late life (~83 years)

By the early 80s, the brain shows further reorganization. For some people this includes more noticeable cognitive decline; for others, with good brain health and cognitive reserve, function remains relatively strong, especially for vocabulary, emotional regulation, and life wisdom.



What extended adolescence means for people in their 20s and early 30s

Many people in their 20s quietly worry: “Why don’t I feel like a real adult yet?” Knowing that your brain is still refining long‑term planning and emotional regulation into your early 30s can help explain that experience—without turning it into an excuse.


Young adults studying and working together, representing an extended transition to adulthood
The twenties and early thirties are a period of intense brain refinement, especially in networks for planning, emotion, and social life.

Based on current evidence from developmental neuroscience and psychology, this extended window is associated with:

  • Greater plasticity — your brain can still reorganize in response to experience
  • Heightened sensitivity to social evaluation and belonging
  • Stronger emotional responses to setbacks and uncertainty
  • Rapid learning of skills, habits, and values that may last decades

A client in her late twenties once told me, “I thought I’d feel finished by now.” We reframed her twenties as a period of intentional brain building: every new habit, relationship, and challenge was literally shaping the wiring she’d bring into midlife. That shift from “behind” to “in progress” made it easier for her to take deliberate, manageable steps instead of giving up.


How to support your brain during the “second phase” of adolescence (20–32)

You can’t change your age, but you can actively support your brain as it moves toward its 30s and early 30s turning point. These strategies are grounded in research on neuroplasticity, sleep, exercise, and mental health.


1. Protect your sleep as seriously as your work

Chronic short sleep in young adults is linked to poorer attention, mood problems, and higher risk of anxiety and depression.

  • Aim for 7–9 hours of sleep most nights.
  • Keep a consistent sleep and wake schedule when possible.
  • Limit screens in the last hour before bed; blue light and stimulating content make it harder to fall asleep.

2. Move your body regularly

Aerobic exercise increases blood flow to the brain, supports the growth of new connections, and is linked to better mood and memory at all ages.

  • Accumulate at least 150 minutes of moderate activity per week (e.g., brisk walking).
  • Add strength training 2+ days per week if you can.
  • If exercise feels overwhelming, start with 10‑minute walks and build up.

3. Treat mental health as brain health

Many mental health conditions first emerge in adolescence and young adulthood, right when the brain is most actively reorganizing. Getting support early can reduce suffering and may protect long‑term functioning.

  • Reach out for professional help if you experience persistent low mood, anxiety, compulsions, or thoughts of self‑harm.
  • Use evidence‑based tools like cognitive behavioral strategies, mindfulness, and problem‑solving skills.
  • Stay cautious of quick‑fix “brain hacks” without scientific backing.

4. Choose environments that stretch you—but not to breaking

During this extended adolescence, your brain is especially responsive to the demands you place on it.

  • Seek work and learning environments that challenge you with manageable levels of difficulty.
  • Surround yourself with people whose habits and values you’d like to internalize.
  • Avoid chronic overload (e.g., constant 70‑hour weeks) that pushes you toward burnout.


Common obstacles & how to navigate them

Knowing your brain is still developing can feel relieving, but life logistics, stress, and social pressure can still get in the way of healthy choices.


“I feel behind compared with friends”

Social media makes it look like everyone else has already “figured it out.” In reality, the twenties and early thirties are turbulent for most people, and the brain science supports that.

  • Remind yourself that variability is normal: there is no single correct timeline.
  • Focus on direction (am I learning and growing?) rather than fixed milestones.
  • Limit comparison‑heavy feeds if they leave you feeling worse.

Stress, finances, and unstable housing

Chronic stress can disrupt sleep, mood, and even aspects of brain structure over time. For many, this stress is tied to economic or social conditions they didn’t choose.

  • Address what’s changeable first: budgeting support, financial counseling, community resources.
  • Use stress‑management techniques that fit your life: brief breathing exercises, short walks, or micro‑breaks.
  • Seek social support—friends, family, or community groups can buffer the effects of stress on mental health.

Perfectionism about “optimizing” your brain

When people learn about neuroplasticity, they sometimes feel pressured to use every moment productively. That’s not realistic and can backfire.

  • Remember that rest and play are also key inputs for a healthy brain.
  • Pick one or two habits to focus on instead of trying to overhaul everything.
  • View slip‑ups as data, not failure: what made that day harder, and what could support you next time?

How does this fit with existing science on brain development?

The idea of extended adolescence to around 32 builds on, rather than replaces, previous findings that:

  • Cortical pruning (the refinement of grey matter) continues into the mid‑20s.
  • Myelination of long‑range brain connections (which supports fast communication) extends into the third decade of life.
  • Risk‑taking and reward sensitivity peak in the teen years and then gradually decline in the twenties.

Lifespan brain studies use large datasets of MRI scans to map how connectivity changes at different ages.

The new research adds detail by:

  • Using large samples across a wide age range
  • Looking at whole‑brain networks rather than individual regions
  • Identifying specific ages where the overall pattern of connections appears to shift

As with any single study, these findings need replication and fine‑tuning. They don’t set hard boundaries for policy or law, but they do encourage us to:

  • Invest more in mental health and education for people in their twenties and early thirties
  • Rethink the idea that personal development “should” be done by 25
  • Support healthy aging across the full lifespan, not just in childhood


Before vs. after 32: what actually changes?

The shift around age 32 is about brain patterns, not an overnight transformation. But many people do notice differences between their twenties and early thirties.


Side-by-side view of a young adult and a more mature adult working, symbolizing before and after brain development
Many people report shifts in priorities and decision‑making between their twenties and early thirties, reflecting both brain maturation and life experience.

In the twenties (general trends)

  • More experimentation with identity, jobs, and relationships
  • Stronger pull toward novelty and intense experiences
  • Greater sensitivity to peer approval and social comparison
  • Less clarity about long‑term priorities

Early thirties and beyond (general trends)

  • More stable sense of self and values
  • Greater ability to delay gratification for long‑term goals
  • More selective about relationships and commitments
  • Increased focus on health, security, and meaning

These shifts reflect the combination of brain maturation, life experience, and changing social roles—not brain changes alone. Some people reach these patterns earlier, others later, and some never fit them neatly at all.


Moving forward: you’re not late, you’re in progress

The finding that key aspects of brain development may extend to about age 32 doesn’t mean we should lower expectations for young adults. It does mean we can replace the myth of being “finished” by your mid‑twenties with a more humane, accurate story: you are allowed to be a work in progress.


No study can tell you exactly who you’re supposed to be at any age. But this research offers a helpful lens: if your twenties and early thirties feel like a long on‑ramp, that’s not a personal failure—it’s part of how many human brains are built.


As you move through your own “brain eras,” you might ask:

  • What habits do I want my future brain to default to?
  • What kind of people do I want to become more like, simply by spending time with them?
  • How can I make small, sustainable changes that my brain can actually keep?

You don’t need to transform everything overnight. Pick one supportive step—protecting your sleep, moving a bit more, reaching out for help, or choosing a slightly more growth‑oriented environment—and treat it as an investment in the brain you’ll bring with you into your thirties, forties, and beyond.


Call to action: This week, choose one small behavior that supports your future brain—then give yourself credit for every day you follow through. Your brain is listening, and it’s still remarkably ready to grow.