Nurturing positive patterns of behavior can boost your overall brain health …

I teach and talk a lot about habits.

That’s because establishing patterns of behavior impacts — for good or bad — our mental health, our emotional health, our physical fitness and health, and our spiritual health, but fostering and then nurturing positive patterns of behavior can actually boost your overall brain health. Todd Rose, a scientist in developmental psychology, explains how:

On a neurological level, our reliance on norms is tied to the fact that our brains are energy hogs. Neuroscience has shown that 95 percent of our cognitive activities are unconscious, and these whirring hard drives in our skulls — roughly the size of your fists put together — consume about 20 percent of our physical energy. If you work on a tough cognitive task such as learning a foreign language or playing a musical instrument, you’re using about one hundred more calories per hour than you would watching television (unfortunately not enough to replace going to the gym). But most of your brain’s efforts go toward just keeping your body functioning normally.

Because our brains require so much fuel, norms play a critical role. Like beasts of burden, they help to carry much of our cognitive load so that we can use the executive and decision-making parts of our brains to take care of more immediate business. By providing a basic level of predictability, norms are like trusty autopilots, sparing us additional work that would otherwise cause our neurological hard drives to overheat.

There is a growing body of research indicating that individuals with fewer positive habits or patterns of behavior may struggle more with cognition, executive function, and decision-making. Here are some key points supported by research:

Habit formation and executive function. Research in psychology suggests that habits can significantly influence executive function, which encompasses a range of cognitive processes such as decision-making, problem-solving, and impulse control. Establishing positive habits can free up cognitive resources and streamline decision-making processes, leading to more efficient use of executive function abilities.

Neuroplasticity and habit formation. Studies have revealed that the brain is capable of forming and reinforcing habits through a process called neuroplasticity. When certain behaviors are repeated consistently, they can become ingrained in neural pathways, making them automatic and less reliant on conscious effort. This can have a profound impact on cognitive processes, as habits shape how individuals perceive, interpret, and respond to their environment.

Impact of disorganized behavior. Conversely, individuals who lack positive habits or demonstrate disorganized behavior may experience cognitive challenges. Without established routines or patterns of behavior, they may struggle with maintaining focus, managing time effectively, and making optimal decisions. This can hinder their overall cognitive functioning and may contribute to difficulties in various aspects of life, including work, relationships, and personal well-being.

Research on Self-Regulation. Studies examining self-regulation, which involves controlling one’s thoughts, emotions, and behaviors in order to achieve goals, have highlighted the importance of habits in facilitating cognitive control. Individuals with strong self-regulatory skills tend to exhibit better cognitive performance and are more adept at managing complex tasks and making sound decisions.

Intervention studies. Intervention studies targeting habit formation and cognitive function have demonstrated promising results. For example, interventions aimed at promoting healthy habits such as regular exercise, consistent healthy nutrition, mindfulness practices, and consistent sleep patterns have been shown to enhance cognitive abilities and improve executive function in both clinical and non-clinical populations.

A simple summary is this: healthy habits make for better brain health, and unhealthy patterns of behavior can impair optimal cognition and overall brain health.

Scotty