Our brains are big fans of habits. Our minds are preset to anticipate what’s coming next to the point where it will often lead us towards what it expects and we can do things automatically without having to even think about it!
This is great for many things. For example, have you every driven home and can barely recall the path you took to get there? Our brains automatically reduce our workload by defaulting to a recognizable pattern allowing us to use our available thought capacity to do something else in tandem. This might include listening to your favorite podcast or having a conversation with a friend without having to worry about ending up at the wrong destination. Our brains thrive on recognizing patterns allowing us to operate through our subconscious mind.
This autopilot we run on is also problematic when it comes to trying to kick undesirable habits. I know for myself, eating a bowl of cereal late at night became a habit that did me no favors as I was working towards improving my health. There are many people who want to initiate positive changes in their behaviors, however they find themselves continuing with the same patterns and they either become discouraged or in a state of acceptance that maybe things just can’t change.
It’s worth noting that habits are created in one of two ways:
- Through repetition: Repetition creates the ruts in the path for our subconscious to follow. The more times we follow the path, the deeper the ruts get, making it harder to veer in a different direction.
- By activating the reward system in our brain: The neurons in our brain release dopamine as a way to recognize and reward a pleasurable experience. This can be triggered in a number of different ways; by having an enjoyable experience or eating something that tastes great. One method less intuitive is the brain’s affinity towards routine.
Dopamine is also released when we follow the brain’s anticipated path and its expectations are met. As both repetition and reward are combined, the routine becomes increasingly difficult to break. The good news is, it can be done!
There are several ways we can increase our chances of initiating and sustaining a desirable habit change:
- Increase awareness of triggers: Paying attention to the precursors of an undesirable habit is very helpful. You can then use your conscious mind to avoid them or respond to them in a more constructive way. After dinner I’ve noticed that I will habitually look in the pantry. Consciously reflecting in the moment, I noticed my actions are not linked to hunger rather a craving for something sweet. Aware of this trigger I now avoid leaving unhealthy sweets in the pantry and prepare healthier alternatives to address my cravings.
- Attach positive emotions to the change: Adding positive emotion into the equation can create a stronger connection between the desirable activity and outcome to form a new habit to replace the unhealthy one. An example of this could be adding a social element to exercising. Rather than exercising alone, exercising with a friend can make it a more enjoyable experience, leading the brain towards recognizing physical activity as rewarding rather than a chore.
- Practice self-control: Willpower is like a muscle; with sustained demand it can falter but if you practice using it, you can strengthen your self-control and improve your ability to make positive changes. Practice can include using self-control with a variety of small acts. Identifying your daily intentions and tracking your performance is a great way to target continuous improvement, measure your progress and optimize your willpower.
- Practicing mindfulness: Our thoughts are very powerful as our mind believes what it receives. We can use this power of the mind to our advantage. Let’s use the example of going out to a party. You expect there will be trays filled with sweets and rich treats you know you’d rather avoid. Taking time to visualize yourself in that moment of temptation, and then choosing the positive desired response rather than the unhealthy habit you’re trying to avoid can increase the chances you will do so in real life. In this example, visualizing a focus on the fruits and vegetable platters may help.
The habits we’ve developed over time can be especially hard to break. Although we can pick up new habits, the old ones also remain. By staying conscious of our desires we can keep our unhealthy habits at bay and strengthening our new habits to the point where they become our brains anticipated outcome.
So think it, believe it, and make it happen! 