New year and new habits share a unique bittersweet relationship. The new year is considered to be the perfect time to create new habits and make positive changes. We begin with a high dose of energy and positivity but by the time we get to the end of January we self-sabotage and we find ourselves going back to the old habits.

Have you ever wondered why?

The main reason for self-sabotage is that we try to achieve everything overnight.

Truth be told, habits are formed through a long and tedious process known as habituation, which occurs in the brain.

The process of habituation involves complex brain functions and takes time, effort, and consistency to develop. Once fully developed habits become an essential part of our daily lives and are performed effortlessly.

In today’s blog, we will talk about the neuroscience of habit formation and effective ways of creating new habits that lead to positive changes.

The process of habituation happens through the involvement of the two networks in our brains that result in thought processing. These are the ‘narrative network’ and the ‘direct experience network.’

The narrative network is the default network that is responsible for all the daily activities that we perform almost automatically. It needs no triggers, and it is not dependent on any specific situation or emotion.

The direct experience network, on the other hand, enables us to live in the present moment and perceive signals via our senses. While we spend most of our time in the narrative network, it is possible to set up the direct experience network with conscious effect and practice.  

Once we understand the neuroscience of habit formation the rest is a journey of self-transformation through repetition, consistency, and action.  Meaningful repetition hardwires the brain and creates default pathways. Thus, habits are formed.

My coachees and clients often ask me to share my journey, self-transformation (if any) and most importantly, how I managed to build my life the way it looks today. My response to that is, my friends, life is a long journey of self-discovery where there is no fixed destination. The closer you move towards your goal your destination moves further away. After all, there can never be a fixed destination when the journey is about achieving the best version of yourself.

As we progress in our journey of new intentions and habit formation, here is an effective exercise that I encourage my coaches to follow:

 

• • Identify one habit that you want to change. (Remember, start small to ensure success)

• • Ask yourself why you would want to change that habit. (Assuming that this habit has done more damage than repair)

• • Make a personal commitment. (Make sure to do something every day – size doesn’t matter)

• • Finally, now that you have identified the habit start journaling your triggers, feelings, and action plan.  (Writing down your intentions makes a world of difference)

Grab a pen and paper and write down your responses.

Breaking down the process of habituation into small achievable goals increases the chances of success. Take time to initiate your intentions, allow your brain to reinforce the behaviour associated with the new habit, integrate your new habit into your daily lives and finally solidify the habit with ongoing effort and maintenance.

This new year, get off the treadmill, stop running a race and act towards realising your dreams. Take time and let your brain process your thoughts.

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