Did You Know There Is Science Behind Forming A Habit?

Neuroplasticity

Our brain is highly neuroplastic. Research and the development of technologies like CT scans and MRI may have made this discovery possible. Every time a person learns a new skill or fact, their brain changes. This is referred to as neuroplasticity.

The term "neuroplasticity" describes the brain's capacity to alter by reorganising itself – changing and adapting – as a result of experiences throughout life. The brain achieves this by creating new connections between the neurons.

In fact, changes in the brain occur all the time and each change can have positive and negative effects. For example, learning or honing a new motor skill can result in positive change, but it can also make you more susceptible to addictions. We can conclude that your behaviour—both what you do and don't do — is moulding the brain's structural and functional makeup.

What Causes Habits To Form?

Habits are unconscious routines that have almost become automatic, like a second nature. Dopamine is the brain's reward chemical and the sensory nervous system is constantly on the lookout for actions that will release a burst of it. The desire for pleasure is ingrained in us. So, our brain picks up those habits that give us rewards or a feeling of pleasure. When your brain recognises a pattern, such as a connection between an action and satisfaction, it neatly stores the information in the basal ganglia area of the brain. Additionally, this explains why it's challenging to break habits that might be harmful but give us pleasure.

Just because something feels good in the moment doesn't mean it's good for our long-term happiness, health, longevity, social relationships, or mental wellness.

Additionally, something is not necessarily dangerous just because it is uncomfortable.

Habit Loop

A cue, such as the time of day, an activity, or a location, can cause an action to become a habit. This ends with a satisfying reward, and as it is repeated, the link between cue and reward becomes strongly established in the brain. The habit loop often happens subconsciously.

Cue - You encounter a stimulus or trigger. There are many different things that could trigger an emotion, including being in a specific place, smelling a specific scent, seeing someone, or experiencing a certain mental state. Even getting bored while working or studying can set off cravings.

Craving - You become motivated to take certain actions after being exposed to the stimulus.

Response - To achieve that result, you engage in certain behaviours, ideas, or actions.

Reward - You experience the result, which satisfies your craving, and you feel rewarded. The pleasure or relief you feel strengthens the cue, making it even more effective at inducing craving the next time.

Thus, it becomes an endless loop.

Habit Loop And Bad Habits

The following example demonstrates how the habit loop can lead to bad habits:

It's possible to reach a mental block while working on a creative project or school assignment and feel the need for a break. To get some fresh air and ease your discomfort, you step outside and light up a cigarette. Eventually, you'll begin to light up when you're feeling trapped at work. Another example could be scrolling through social media.

Break Old Habits, Form New Ones

Is it possible to turn the habit loop toward a beneficial result? It is.

A habit or action may involve a number of components. Keeping one or two components the same, replace or modify one or two components of the habitual action, to begin with.

For example, when you feel the need for a break, keep the time fixed and just replace the cigarette or social media checking with a cup of tea or coffee, going for a walk, listening to music, or reading a book. Over time, being stuck at work will prompt you to get a coffee, take a walk, or close your eyes and listen to some soothing music.

How To Stick To A Habit For the Long-Term?

The problem is that the brain has a hard time sticking to something if it doesn't produce results right away. Here are a few ways you can get around that problem and even ‘trick’ your brain into registering your new goals and habits.

Note down

It's essential to journal right away after each activity in order to connect feelings with actions. “I am proud I made that choice” or “I am more confident” are positive feelings you might have after replacing smoking with another activity.

To train your brain to crave that connection the next time you have a break from boredom, it is crucial to take a moment to acknowledge it.

Say Your Goal Out Loud

Saying your goals out loud to yourself actually increases the likelihood that you'll accomplish them, according to Dr Tom Kannon, a psychiatric mental health nurse practitioner. He claims that when people undergo brain scans while saying positive affirmations, the brain "lights up like a Christmas tree”. Your brain genuinely wants to believe everything you say, he claims.

Aim Small And No All-Or-Nothing Mentality

For instance, don't think that going to the gym is useless if you don’t spend two hours on the first day. As a first goal, spend 15 minutes in the gym. Create this habit; once you do, extending the timing will be simpler. Each person can fit in 15 minutes of exercise per day.

Dopamine rushes from achieving even a small goal can reinforce behaviour and propel you to the next level.

Habit Stacking

The idea of habit stacking is to extend the mini-habit you have already begun to practise. Add new habits.

For instance, why not walk around at the same time you take your daily snack break?

Plan According To Your Strength

For instance, you can listen to the audio version if your goal is to read a book but you don't like doing it word-by-word.

Change What You’re Saying

If after working out at the gym, you say, “I hate it, it’s hard, it hurts,” you probably won't be craving that experience. Describe the experience in positive terms.

Visualise The Accomplishment

Imagine that you are making progress toward your goal. When you reach your goal, how does it make you feel? At some point, a pathway to connect similar neurons in your brain and inspire you will be designed.

Fix The Right Cues

Set the right cues so that they can trigger the craving inside of you, rather than attempting to accomplish your goal solely through willpower.

For instance, You might feel the urge to work out for 15 minutes while you're walking home along the street where the gym is located.

Before going to bed, if your goal is to read a book, leave the book by your bed. You can actually turn over some pages this way when you get into bed.

Also check - How Does Friction Impact Our Daily Life?

Give Yourself A Break

According to the American Centres for Disease Control and Prevention (CDC), the majority of smokers make several unsuccessful attempts to kick the habit before finally succeeding.

To break a pattern, be patient with yourself. Relapsing into a habit does not indicate failure.

Practice

To develop habits, the brain needs to undergo structural change. Chemical changes support short-term memory, whereas long-term habits require time and are therefore supported by structural or physical changes.

A part of the brain that is used becomes active and available for future use. Because certain parts of the brain increase excitability, the brain changes how and when these functions are activated. It is referred to as a function alteration.

Thus, the brain's neuroplasticity is supported by chemical, structural, and functional changes. While these alterations may take place independently of one another, they more frequently work in tandem to support learning. All over the brain, it happens constantly.

Behaviour is the best driver of the neuroplastic changes in the brain, according to Dr Lara Boyd. The problem with this is that it takes a lot of practice, or behaviour, to make structural changes in your brain and commit something to be a habit or long-term memory, whether you're learning new motor skills or rebuilding an old one. Nothing is more powerful than behaviour or practice. Research has demonstrated that behaviour alters the brain.

Self-directed Neuroplasticity

This is the active process of consciously considering how habits make us feel. It occurs when you consciously rewire your brain to form healthy habits.