To build better habits, you must understand how your brain interacts with your behavior.
When we are happy with the results of an action, dopamine is released, which makes us feel good. Over time, this link can lead to a good feeling of automatic behavior.
The key to building habits is to establish a good foundation that makes behaviors better automatically.
Learn how to build in failure, focus on time-based activities, find pockets of untapped time, and avoid signals that evoke bad habits.
It's the time of year when we put empty champagne bottles in the recycling basket and delete the decisions. Unfortunately, these plans often become better sent, and long before, tell ourselves "Well, maybe next year."
As a neurosurgeon, I know very well the role of the brain in determining the success or failure of decisions.
Usually decisions are about habits, forming a habit part of the brain called basal ganglia. Signal patterns shift between neurons in the base nodes as we conduct new behaviors. When we are satisfied with the results - whether we eat a delicious piece of cake or serve a tennis ball - there is a release of dopamine, a neurotransmitter that makes us feel good.
Over time, this link with a sense of satisfaction can make the behavior almost automatic.
Read more: I am a neurosurgeon, and the best routine in the morning and his grandmother consists of only 3 simple steps
Unfortunately, we do not often lay the right foundation for allowing new habits that are more desirable to become automatic. Taking a "all or nothing" attitude can hamper our efforts and can lead to frustration when we fail to live up to our high expectations.
We may also be unaware of the evidence that leads to our behavior. Neuroscientists at Johns Hopkins University showed the strength of these signals through a study, where 20 participants were given each $ 1.5 per red object and $ 0.25 per green object they saw on a computer screen.
The next day, while their brains were checked, these people were asked to discover some shapes on the screen, regardless of color. Participants automatically focused on red objects when they appeared, although no reward was given this time. As this was happening, dopamine was released in the part of the brain that involved attention; the good feeling of the previous day was maintained.
Knowledge of our behavior indicators can help guide us to better habits. When you try to lose weight, for example, it may be advisable to bypass the dessert corridor in the grocery store.
Bottom line: You need to think about your behavior and context differently if you really want to make a difference. Here are four recommendations to give a new habit to stay in power:
- Build-in failure
Road bumps are normal when changing behavior, so do not worry if things do not go as planned. As Stephen Covey, author of The Seven Habits of Highly Qualified Persons, tells us, an airplane is out of orbit at least 90% of the time. This does not matter, because pilot computers or autopilot constantly make adjustments to adhere to the overall flight plan and reach the destination on time.
The same principle applies to other objectives.
Instead of telling yourself that you should meditate every day, try to take five days out of seven days a week. If you start a new workout, start working twice a week and start from it.
Read more: Psychiatrist says there are 3 common causes until many New Year's Resolutions end in failure
- Focus on time-based activities, not task-based
I often say to myself: "I'll read this chapter," "I'll clean my desk," or "I'll clean the car." Every time, I waste time because I misjudged the amount of work needed to accomplish the task, and instead, I have to go to my next commitment. Instead of feeling that I was productive, I feel like I'm failing because I did not complete the job.
I found that instead of saying "I'll read this chapter," I tell myself I'll read for 30 minutes. Then even if I do not finish the semester, I can feel good about completing my assignment. A large task cut eventually leads to success.
By setting the time and meeting this commitment, I find I am more successful in moving in the right direction.
- Search for pockets of untapped time
Do not have time for your usual training? It may take 15 minutes to eat a lunch bag filled with flavors. So, if you invest five minutes in filling your lunch, you can reward yourself with 45 minutes of free time during the lunch hour for work or meditation.
If your decision is to exercise 30 minutes a day, you can raise these minutes in many ways, such as doing an active picnic during lunch hour. A friend of mine who works in a high building walks 15 round trips several times when he knows he must work late and will not arrive at the gym. Opportunities always exist ... so be creative!
- Monitor your progress
Smartphones and smartwatches can be great "assistants" to track your progress. Some new apps help you know where you're wasting your time. I found the application that Moment opened and it lets me know how much time I've spent on social networks.
You can also use an alarm to move the action at the desired time or stopwatch to the time of your activity, so you feel more control over your efforts. If you're not using your smartphone in these activities, you can also track a day plan that lets you compare your performance from week to week.
Of course, there is nothing magical in January to make decisions. You can start a new habit at any time.