A look at what’s involved in creating positive habits …

Our habits matter.

Our habits deeply impact our lives because so much of what we do on any given day is done from habit. A 2014 study by Wendy Wood found that approximately 40 percent of people’s daily activities are performed out of habit. Writing in an article titled “How we form habits, change existing ones” in Science Daily, Wood noted:

“An important characteristic of a habit is that it’s automatic … We find patterns of behavior that allow us to reach goals. We repeat what works, and when actions are repeated in a stable context, we form associations between cues and response.”

While we often think of ourselves as independent thinkers, the research proves that we often don’t think much at all while undergoing regular activities throughout our day. Nevertheless, the power of a habit can be substantial on a life. A Spanish proverbs states “Habits are first cobwebs, then cables,” indicating they may seem fragile at first, but can become very strong and powerful.

But habits are breakable! Even more, we can choose to create new, more positive habits. So, let’s take a brief look at what’s involved in creating a new, positive habit.

NEUROPLASTICITY AND HABIT FORMATION
Neuroplasticity refers to the brain’s ability to change throughout your life. It allows us to adapt, learn, and form new habits. There are two main types of neuroplasticity:

• • Experience-dependent neuroplasticity – This is a passive process where we reinforce habits by doing them unconsciously over and over again, whether they’re good or bad.
  • Self-directed neuroplasticity – This is an active process where you intentionally rewire your brain to create positive habits. It involves conscious reflection.

HOW HABITS ARE FORMED
Habits are routines or rituals that become almost automatic or second nature. They can be challenging to change. Your sensory nervous system constantly seeks actions that deliver a hit of dopamine, the brain’s reward chemical. Our natural inclination is to seek pleasure. When your brain recognizes a pattern (e.g., a connection between an action and satisfaction), it stores this information in an area of the brain called the basal ganglia. Habits can be both conscious (like biting your nails when worried) and unconscious (like jiggling your leg when you’re nervous). Positive habits enhance brain plasticity, allowing nerve connections to continually rewire and grow new brain cells in response to stimulation.

Let’s go a little deeper into the process of creating a habit:

Neuroplasticity – When you engage in a new behavior consistently, the brain undergoes structural and functional changes, reinforcing the neural pathways associated with that behavior.

Dopamine and reward system – Dopamine, a neurotransmitter, plays a central role in the brain’s reward system. When you engage in a behavior that is rewarding or pleasurable, the brain releases dopamine, reinforcing the connection between the behavior and the positive feeling. Establishing positive habits involves associating the desired behavior with a reward, whether intrinsic (feeling accomplished) or extrinsic (tangible rewards).

Cue-Routine-Reward Loop – Habits often follow a cue-routine-reward loop. A cue triggers the habit, the routine is the behavior itself, and the reward reinforces the habit. Identifying and manipulating these components can help in consciously designing habits. For example, replacing a negative routine with a positive one while keeping the same cue and reward can facilitate habit transformation.

Consistency and repetition – Consistency and repetition are crucial for habit formation. The more frequently a behavior is repeated, the more ingrained it becomes in the neural circuitry. Establishing a routine and sticking to it helps solidify the connections between neurons associated with the habit.

Cognitive control and willpower – The brain’s prefrontal cortex, particularly the dorsolateral prefrontal cortex, plays a role in executive functions such as decision-making, impulse control, and willpower. Developing positive habits requires cognitive control to overcome impulses and make conscious choices aligned with the desired behavior.

Habitual loop shift – Over time, habits become more automatic as they shift from the cognitive control centers to more basal ganglia-driven processes. This shift reduces the cognitive load associated with habit execution. Building a habit involves navigating this transition from intentional action to automatic behavior.

Mindfulness and awareness – Being aware of your habits and understanding the cues, routines, and rewards associated with them is essential for making intentional changes. Mindfulness practices can enhance self-awareness, making it easier to identify and modify habits consciously.

AN EXAMPLE OF SOMEONE FORMING A NEW POSITIVE HABIT
Let’s take a look and what the above information looks like in the life of someone choosing to form a new, positive habit:

Meet Sarah. She wants to develop a positive habit of regular exercise.

Neuroplasticity – Sarah learns about the brain’s ability to change and adapt. She understands that she can actively reshape her brain through consistent effort.

Habit formation – Sarah recognizes that exercise can become a habit with time and consistency. She understands that her brain seeks pleasure and that forming a routine will help cement the habit.

Cue-Routine-Reward Loop – Sarah identifies her cue: putting on workout clothes after work. Her routine is going for a run in the park, and her reward is the sense of accomplishment and the rush of endorphins afterward.

Consistency and repetition – Sarah commits to running in the park every weekday after work, rain or shine. She knows that consistency is key to forming a habit.

Cognitive control and willpower – Initially, it’s challenging for Sarah to stick to her routine. She relies on her willpower to overcome the temptation to skip her runs and instead focuses on her long-term goals.

Habitual loop shift – Over time, Sarah’s runs become more automatic. What started as a conscious effort now feels natural to her. Her brain has adapted, and exercise has become a part of her daily routine.

Mindfulness and awareness – Throughout her journey, Sarah remains mindful of her progress. She celebrates her achievements and adjusts her approach as needed to stay on track with her habit.

Through understanding neuroplasticity and implementing these steps, Sarah successfully develops a positive habit of regular exercise, leading to improved physical and mental well-being.

WILLPOWER, MOTIVATION, and GOAL-SETTING
Research suggests that willpower, or self-regulation, does play a significant role in habit formation, but its exact importance may vary depending on individual factors and the nature of the habit being formed. Here’s a few notes on this part of habit formation:

Automaticity and routine – Habit formation often involves a progression from conscious effort to automatic behavior. While willpower may be crucial in the initial stages of habit formation, once a behavior becomes habitual, it requires less conscious effort and relies more on environmental cues and automatic processes. Therefore, as habits become more ingrained, the reliance on willpower may diminish.

Motivation and goal-setting – Motivation, along with goal setting and planning, plays a significant role in habit formation. Individuals with high levels of motivation and clear, achievable goals may find it easier to stick to new habits, requiring less reliance on sheer willpower.

Environmental factors – The environment also plays a crucial role in habit formation. Creating an environment conducive to the desired behavior can reduce the need for constant exertion of willpower. For example, removing distractions or placing cues for the desired behavior in the environment can make it easier to maintain the habit.

BRAIN HEALTH AND HABIT FORMATION
Maintaining god brain health will better enable you to be more successful in your efforts of creating new, positive habits. So, here are a few steps for maintaining good brain health:

• • Engage in regular physical exercise. Exercise boosts blood flow to the brain, supports neurogenesis (new cell growth), and enhances cognitive function.
  • Maintain a nutritious, balanced diet. Nutrients like omega-3 fatty acids, antioxidants, and vitamins support brain health.
  • Get adequate sleep. Sleep is crucial for memory consolidation and overall brain function.
  • Manage stress levels. Chronic stress can negatively impact brain health.
  • Stay mentally active. Challenge your brain with puzzles, learning new skills, or engaging in creative activities.
  • Maintain social connections. Social interaction stimulates brain function and emotional well-being.

IS PURPOSELY CREATING NEW, POSITIVE HABITS REALLY WORTH THE EFFORT?
Yes!

Let’s conclude by looking at some of the benefits of doing what it takes to purposely creative new, positive habits:

Improved well-being – Positive habits contribute to overall well-being by enhancing physical, mental, and emotional health. They can reduce stress, boost mood, increase energy levels, and promote a sense of fulfillment and satisfaction in life.

Enhanced productivity – Establishing positive habits can improve productivity and efficiency in various aspects of life. Whether it’s through time management, organization, or focus-enhancing habits, they help individuals accomplish tasks more effectively and achieve their goals.

Increased resilience – Positive habits build resilience by providing individuals with positive coping mechanisms to deal with challenges and setbacks. They promote adaptive responses to stressors and help individuals bounce back from adversity more effectively.

Better health outcomes – Many positive habits, such as regular exercise, balanced nutrition, adequate sleep, and stress management, contribute to better physical health. They can reduce the risk of chronic diseases, improve immune function, and enhance overall longevity.

Enhanced cognitive function – Certain habits, such as reading, learning new skills, and practicing mindfulness, can enhance cognitive function. They promote brain health, improve memory, concentration, and decision-making skills, and reduce the risk of cognitive decline with age.

Increased self-discipline – Developing positive habits requires self-discipline and self-control. By consistently practicing positive behaviors, individuals strengthen their self-discipline muscles, which can spill over into other areas of life, leading to greater personal growth and success.

Improved relationships – Positive habits, such as active listening, effective communication, and empathy, can enhance relationships with others. They foster mutual respect, trust, and understanding, leading to healthier and more fulfilling connections.

Personal growth – Forming new, positive habits is a journey of personal development. It involves stepping out of comfort zones, challenging limiting beliefs, and embracing change. Positive habits facilitate continuous learning, self-improvement, and the realization of one’s full potential.

Overall, forming new, positive habits is essential for leading a fulfilling and meaningful life. By consciously cultivating habits that align with one’s values and goals, individuals can create positive change, improve their quality of life, and unlock their true potential.

Scotty