Ever wonder why New Year Resolutions don’t tend to last?
Habit formation is a complex process that involves many different brain regions and psychological factors. In this article, I’ll delve into the science behind habits and explore the common pitfalls that can stand in the way of successful habit change. I’ll also provide practical strategies that you can use to overcome these challenges and achieve your goals. Whether you’re trying to break an addiction, form a healthy new habit, or simply make a positive change in your life, this article is for you.
The neuroscience of habits:
- Habits are a crucial part of our daily lives, helping us to save mental energy and make automatic decisions – for better or worse, this is why habits happen in the first place
- The process of habit formation involves the basal ganglia and the prefrontal cortex
- The basal ganglia are involved in initiating and reinforcing habits, while the prefrontal cortex is responsible for decision-making and goal-directed behavior
- Neural connections in the basal ganglia are strengthened through repetition, leading to the automatic execution of a behavior
- The prefrontal cortex can still exert some control over habits, allowing us to override them with conscious decision-making
- The role of willpower in habit formation is still being studied, but it is clear that the more effortful a behavior is, the more it will rely on willpower to be performed consistently
Common pitfalls when trying to change a habit:
- Triggers and cravings can maintain an old habit
- Social and environmental factors will influence habits for better or worse, so use this to your advantage when possible
- Simply trying to stop an old habit is often not enough – it’s usually more effective to replace it with a healthier one
Strategies for successfully changing a habit:
- Set specific, achievable goals (look up S.M.A.R.T. goal-setting for an existing system)
- Make the desired behavior as easy and convenient as possible
- Use positive reinforcement (reward yourself) to encourage the formation of new habits
- Enlist the help of a coach or therapist
RELAPSE
Relapse is a common challenge when it comes to changing habits, especially when it comes to addiction. It’s important to understand that relapse is not a sign of weak willpower or a lack of self-control. Instead, it’s often a result of the brain’s automatic responses to triggers and cravings. Addiction involves learning and memory, and over time, the brain can become accustomed to seeking out substances or behavior over other priorities. This is why it’s so important to address the root causes of addiction and develop strategies to tame the “beast” of addiction – which is more accurately our own midbrains.
To prevent relapse, there are several factors to consider:
- Understand the stages of relapse: emotional, mental, and physical
- Focus on the right brain regions and systems: “quiet” the midbrain and let it sleep, while keeping the frontal cortex active and engaged
- Reduce inflammation in the brain through lifestyle changes such as a healthy diet, regular exercise, and stress management techniques
- Recognize that relapse is a normal part of the process and use it as an opportunity to learn and grow
Preventing relapse is a crucial part of the process of changing habits, especially when it comes to addiction. By understanding the stages of relapse and being proactive in addressing them, we can increase our chances of success in breaking old habits and forming new ones.
Emotional Relapse
The first stage of relapse is emotional relapse. This is when we begin neglecting self-care and ignoring warning signs that we are at risk of slipping back into our old habits. Emotional relapse can be characterized by negative emotions such as anger, anxiety, or depression, as well as a lack of motivation or engagement in healthy activities. To prevent emotional relapse, it’s important to prioritize self-care and address any underlying emotional issues that may be contributing to our risk of relapse. This can involve seeking support from friends, family, or a therapist, as well as engaging in activities that promote positive emotions and well-being such as exercise, meditation, or hobbies.
Mental Relapse
The second stage of relapse is mental relapse. This is when we start thinking about giving in and rationalizing our old habits. We may start to minimize the negative consequences of our behavior or make excuses for why it would be okay to slip back into our old habits. To prevent mental relapse, it’s important to recognize these thought patterns and challenge them. This can involve reminding ourselves of the reasons we wanted to change our behavior in the first place, and the negative consequences that can result from relapse. It can also be helpful to have a plan in place for how to handle cravings or triggers, such as finding a healthy alternative activity to engage in or seeking support from a trusted friend or professional.
Physical Relapse
The final stage of relapse is physical relapse, which is when we actually give in to the temptation and return to our old habits. To prevent physical relapse, it’s important to have strong coping skills and a support system in place. This can involve finding healthy ways to manage stress and cravings, such as through exercise, meditation, or other stress-reduction techniques. It can also be helpful to have a network of supportive friends and family members who can provide encouragement and accountability.
Preventing Relapse
Reducing inflammation and managing stress are important factors in preventing relapse because they can impact the brain regions and systems that are involved in habit formation and willpower. Chronic stress can trigger the release of a hormone called corticotropin-releasing factor (CRF), which can recreate the conditions of a dopamine deficit in the brain. This can lead to increased cravings and a higher risk of relapse. By reducing inflammation and managing stress, we can help to maintain healthy levels of dopamine and other neurotransmitters, which can support our efforts to change our habits.
There are many stress management techniques that can be helpful in preventing relapse. Some examples include:
- Exercise: Regular physical activity can help to reduce stress and improve mood
- Meditation and mindfulness: Techniques such as mindfulness meditation and deep breathing can help to calm the mind and reduce stress
- Time management: Prioritizing tasks and setting boundaries can help to reduce feelings of overwhelm and increase feelings of control
- Social support: Connecting with others can provide a sense of belonging and reduce feelings of isolation, which can be a risk factor for relapse
- Journaling: Writing about our feelings and experiences can help to process emotions and gain insights into our behavior
- Cognitive-behavioral therapy (CBT): This type of therapy can help to identify and change negative thought patterns that contribute to stress and relapse
- NeuroAffective Relational Model (NARM): focuses on addressing the underlying emotional and relational issues that contribute to addiction and relapse by resolving inner conflict, supporting emotional regulation, increasing mindfulness, developing healthy relational dynamics, and self-care through self-compassion and understanding
By implementing these stress management techniques and making other supportive lifestyle changes, we can improve our chances of successfully changing our habits and preventing relapse. It’s important to remember that relapse is a normal part of the process of change, and it is okay to ask for help when we need it. With the right strategies and support you can break old habits and form new ones that benefit your well-being and happiness, as well as help you achieve your goals and make the positive changes in your life that you truly desire.
