What happens when we form a habit? The decision- making parts of the brain, known as the prefrontal cortices, are deliberately activated when we form new habits. The more often a new action is repeated, the stronger and more efficient the connection between neurons, the nerve cells that send messages throughout the brain, become. This reorganization and strengthening of connections between neurons is called neuroplasticity. Increased neuroplasticity is linked to learning, memory, and improved cognitive function. 

Habits strengthen over time as we form associations and earn rewards. For example, not hitting snooze in the morning means having time to eat breakfast and get to work early, which has positive effects on the rest of our day. As the habit of getting up on time is repeated and becomes stronger, the decision parts of the brain no longer have to work to initiate the action. The behavior becomes part of our memory and becomes automatic; we no longer have to ‘choose’ to perform the action. 

This is true for both healthy and unhealthy habits. What that means for us is that failure to check our actions can lead to habits which become similar to additions. Repetitive, action- driven behavior can take over what was once a deliberate choice, for better or worse.

Buying snacks, sweets, or alcohol can quickly go from being once- in- a- while treats to weekly commodities. Yet we’re still surprised when we gain weight, drink more than we know we should, or spend more money than we meant to on groceries. The gratification we feel from indulging can easily lead to a habit which has unhealthy consequences despite our best intentions and efforts. If we do action A (ex. buying ice cream every week) and feel rewarded (because we love ice cream), we’re much more likely to continue that pattern than doing action B (not buying ice cream as frequently), regardless of whether action A is good for us.

You’ve probably heard that it takes 21 days to form a new habit. This idea first appeared in the 1960’s, but there’s little research that supports this theory. According to a study published in the European Journal of Social Psychology, new habits can take anywhere from 18 to 254 days to form, with an average of about 66 days. 

The amount of time it takes to form a new habit and the level of success we experience varies depending on the type of goal. Goals related to things like drinking more water throughout the day are more likely to be made into successful habits than goals like eating healthier or exercising more frequently. Habits cued earlier in the day are also more likely to be done than ones cued later on. We’re more likely to have more energy and time first thing in the morning than after a long day at school or work, which is important to consider when forming a new habit. 

Our brains create tons of habits that help us throughout our days. Whether we’re brushing our teeth or driving a familiar route to work, habits let our brain function somewhat on autopilot so we don’t get overwhelmed with the minutiae of everyday life. The more routine a behavior becomes, the less we are aware of it.

Knowing this, how do we set ourselves up for success when forming a new habit?

1. Set a specific goal. Things like ‘exercise more’ are too vague. Goals like “Exercise before work 3 times a week for 50 mins” are specific and have a framework you can easily follow. 
2. Make a detailed plan with behavioral cues. Is there something you already do that can cue you to perform a new behavior? Maybe you set alarms on your phone which cue you to drink water each hour, or if you keep a daily planner or habit tracker app, record your water intake through the day to keep on track. 
3. Make it fun! Making a new experience positive is key to sticking with it in the long-term, which makes habit forming much easier. If we stick with our exercise example, you might try more unconventional exercises like rock climbing, dance classes, or hiking. Joining a bootcamp or doing CrossFit isn’t for everyone, and committing to a form of exercise you don’t actually enjoy is one of the main reasons people fail to create healthy exercise habits. 
4. Stay flexible. It can be hard to stick with a hard and fast schedule when it comes to starting a new habit. If you sleep in and miss your 7am workout, have a backup 5pm slot after work ready to go. These emergency slots allow you to be flexible while staying motivated and encouraged to achieve your goals.
5. Seek out support. Support isn’t just about family and friends who can keep you motivated and accountable. If you want to start running regularly as part of your weekly exercise routine, try joining a running club. Being around people with similar goals and habits can make developing healthy habits contagious.

Finding meaning in the new habit you create is crucial. Some studies have reported that belief in your ability to change and/ or create change is crucial to success. 

If this is the way to go about forming healthy habits, how do we break unhealthy ones? How do we weaken the strong connections between neurons? One technique is pinpointing the specific cue, or trigger, that prompts the behavior we want to break, and the reward that reinforces it. One classic example is nail biting. First, identify the mental and emotional state you’re in when you feel the urge to bite your nails. Then you can come up with a strategy to put a stop to or redirect the behavior. 

If feeling stressed leads to nail biting, you can start consciously doing some deep breathing exercises first thing before defaulting to biting. Painting your nails with a bad tasting nail polish can put a stop to the behavior, and chewing gum can help redirect your attention. With enough repetition, instead of defaulting to nail biting whenever you feel stressed, you will instead automatically practice deep breathing or reach for a pack of gum.

Realizing your power when it comes to forming healthy habits is a wonderful way to enhance your overall well- being and long- term success. The benefits of healthy habits extend beyond immediate gains like increased energy and improved mood; they also contribute to the prevention of chronic diseases, better cognitive function, and a higher quality of life. Moreover, healthy habits build resilience and discipline, and make it easier to maintain a positive lifestyle during even the most challenging times.