Before the 1960s, the prevailing science said that you were hardwired at birth. Those ideas turned out to be wrong and instead the science of neuroplasticity has been widely accepted for about the last 10 years—you can change your brain and change your life.
The Psychology of Habits
Habits form over time by repeating certain thoughts, feelings, or behaviors until they become firmly embedded as memories. Some can be instilled consciously, but more often they form without us even being aware of them. For example, once you learn how to drive a car, you can do so automatically without thinking about it.
Habits can be broken down into three specific parts: the trigger, the behavior, and the reward.
Habits are much like addictions, so breaking habit loops usually have headways and relapses, When changing a habit you should repeat the process for several days
Following are some steps to help you through the habit change process.
1. Identify a habit that will have a significant impact on your life.
2. Identify the triggers for the habit, i.e. what happens before you engage in the habit
3. Find a replacement behavior i.e., what new behavior could you instill to replace of the negative habits.
These three steps are called the habit loop. The more you run a loop, the more your brain gets used to doing it, and the more ingrained the neural patterns become.
Here are three steps to break a habit using neuroplasticity:
1. Trigger (Cue): Identify the stimulus that prompts your habit. This could be a specific situation, emotion, or time of day. Becoming aware of your triggers is crucial. For example, if you’re trying to quit smoking, recognize the moments when you feel the urge to light up.
2. Behavior (Routine): Once you’ve identified the trigger, focus on changing the behavior associated with the habit. Replace the old routine with a new one. For instance, instead of reaching for a cigarette, try deep breathing exercises or chewing gum. Consistently practicing this new behavior rewires your brain over time.
3. Reward (Result): Habits are reinforced by rewards. Understand what positive outcome you gain from the habit. Then, find healthier alternatives that provide similar rewards. For example, if stress relief is your reward for smoking, explore meditation or physical activity as substitutes.
Remember that breaking a habit takes time and persistence. By intentionally working through the habit loop, you can rewire your brain and establish healthy habits.
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