Change your Brain!

Habits are the building blocks of our daily lives, shaping our actions, thoughts, and ultimately, our outcomes. Most of us go through life unconscious of how intensely we are driven by our habits. We essentially do a great deal without knowing or understanding why we do it…

The good news is there is a clear science behind habit formation. And by understanding this science and implementing a strategic approach, you can harness the power of habits to create a an amazing life that you love!

Understanding Habit Formation…

Habits are automatic behaviors that we perform without conscious thought. They are formed through a loop comprising three key stages: the cue, the routine, and the reward. The cue triggers the habit, the routine is the behavior itself, and the reward satisfies a craving, reinforcing the habit loop.

The Science Behind Habits…

Neuroscientists have discovered that habits create neural pathways in the brain. Neural pathways are like highways and they’re how all information is transmitted through the brain. As a habit is repeated, these pathways become stronger, making the behavior more automatic over time. (Think of going from curvy, difficult to travel, gravel roads with potholes, to very well paved roads - the drive becomes easier and smoother.) The brain's reward center, rich in dopamine receptors, associates the reward with the behavior, making it more likely to be repeated.

How Do You Build Positive Habits?

Here are some awesome tips…

1. Start Small: Begin with achievable habits that require minimal effort. This prevents overwhelm and sets you up for success.

2. Be Consistent: Consistency is key to habit formation. Perform the behavior at the same time or in response to the same cue daily.

3. Set Clear Intentions: Define a clear purpose for each habit. Understand why you want to develop it and how it aligns with your goals.

4. Use Positive Reinforcement: Reward yourself for completing the habit. Positive reinforcement strengthens the neural pathways associated with the habit loop.

5. Track Your Progress: Keep a journal or use habit-tracking apps to monitor your progress. Seeing your consistency can motivate you to continue.

6. Associate with Triggers: Attach the new habit to an existing one. For example, if you want to meditate daily, do it right after brushing your teeth.

It’s Example Time!: You’re 20-30 lbs overweight, you’re blood pressure is slightly high, and you are feeling tired all the time. You know you need to not only lose some weight, but also get your body stronger. Start by committing to 10 minutes per day of exercise from home. Just 10 minutes! This makes the time commitment doable and easy as you don’t have to go anywhere, an most people, by just stopping the scrolling, can find 10 minutes per day. Find 2-3, 10 minute workout videos on YouTube and circulate through those - this makes the process guided - you’re less likely to slack if you’re simply following a workout video. When you’re done with the workout, document it somewhere… anywhere… but make sure it’s somewhere where you can see your documentation each time - this will give your brain a positive feeling of accomplishment.

Remember it takes 90 days of doing something on a regular basis to develop a new habit. Instead of telling yourself you need to workout because you’re fat and need to lose weight, try this instead! …

Visualize the person who you want to be…. who is that person and what decision would that person make in this moment? The do what that person would do in this moment. Becoming that person, the person who you want to be, is simply an accumulation of decisions and positive behavior changes.

Overcoming Challenges

1. Initial Resistance: At the beginning, your brain might resist the change. Push through this phase, think of the person you want to be and what they would do. And remember, resistance is a natural part of habit formation.

2. Avoid All-or-Nothing Thinking: Missing a day doesn't mean failure. Forgive yourself and resume the habit the next day. Remember my 85/15 rule… Try to stay on track 85% of the time, and give yourself a 15% grace period.

3. Accountability: Share your habit-building journey with a friend or family member who can provide encouragement and support. Words are powerful and can be the difference between a positive habit and maintaining your old harmful habits. Choose them wisely and share what you’re out to accomplish with the world - remember you’re likely the only one judging yourself harshly.

The Ripple Effect

Positive habits have a ripple effect, influencing other areas of life. When you build the habit of regular exercise, for instance, you might find yourself making healthier food choices and experiencing increased energy levels. The discipline cultivated in one area spills over into others.

In the pursuit of personal growth and self-improvement, positive habits are the cornerstone. By understanding the psychological and scientifically backed mechanisms behind habit formation and implementing strategies that foster consistency, you can reshape your life for the better. Remember that every small step counts, and it's the cumulative effect of these steps that leads to lasting change. So, start small, stay consistent, and let the power of positive habit formation guide you towards a more fulfilling and empowered life.