Hack Your Brain: Science-Backed Strategies for Building Good Habits
Author: Dr. Laura Monico (Director, Clinical Research & Strategy)
Many of us make New Year's resolutions. We’ve all set them, but how do we keep them? Science tells us that the best way to make (and maintain) progress on those resolutions all throughout the year is to turn them into habits. So, how do we make these resolutions a reality?
Understanding the Brain's Role
It all starts with the brain. The brain is an incredibly adaptable organ that learns best through simple, consistent, and repetitive action—something we call automaticity. Luckily for us, automaticity helps combat the rational part of our brain that resists behavior change, and the overwhelming feelings related to it.
Have you ever had thoughts like, “There’s no way I’ll ever be able to…?” or “How could I ever be a person who…?” What we do, and what we give our time and attention to, are the pathways in our brain that get strengthened and reinforced over time. These pathways react faster and faster to stimuli, which is how we create habits - automatically triggered actions (automated behavior) in response to contextual cues (stimuli) that are completed without reflective processes (effortless).
Examples of common habits include putting on a seatbelt (behavior) when we get into a car (cue), locking the door (behavior) when we leave the house (cue), or brushing our teeth (behavior) when we get up in the morning (cue).
So what are some strategies that let us hack our brains and teach ourselves new habits?
Strategies for Forming New Habits
Start Small and Consistent: Begin with manageable, consistent actions rather than trying to change everything at once.. If you’re trying to start exercising more, start with going for a walk or a run 1-2 days a week instead of 5-6.
Create Stimuli for Action: Associate cues in your environment with the new behavior. For instance, place your exercise shoes in a spot you often pass by.
Fit the Behavior into Your Routine: Ensure the new behavior fits into your existing schedule and make it as convenient as possible. Find the most suitable times during your week to incorporate it. If you get up in the morning and go right to work, don’t try to get up extra early to go for a walk or a run, that’s too many habits to try and make at the same time - going to bed early, getting up early, and going for a walk or run. Find the times during your week that would be most convenient for you to go. Maybe that’s right when you get home after work, or right after you eat dinner.
Make It Enjoyable: Make the new behavior something you want to do. If you prefer to get fresh air while you exercise, go for a walk or a run outside and find a route in your area that you enjoy.
Minimize Variation: While variety is nice, too much can hinder habit formation. Variation takes conscious effort, and we want the new habit to be effortless. If going for a walk or run in the evening is the most convenient time that you can stick to, keep it as consistent as possible. Attach going for the walk or run to cues like walking in the door from work, or as soon as you’re done cleaning up the dishes after dinner.
The Importance of Consistency
Habits become ingrained when repeated consistently, eventually becoming second nature. You want these behaviors to feel essential, like the order of your morning routine or starting your workday.
With time and consistency, your resolutions will seamlessly integrate into your life, becoming a natural part of who you are.