Research shows our brains are plastic, moldable and easy to please and despite sayings to the contrary, you can, in fact, teach an old dog (or cat) new tricks. But you have to give your brain a reason to get started.
Here are excerpts from the article:
“Our brains like treats, MRI scans are clear about that. The reward pathway involves several parts of the brain, including areas such as the prefrontal cortex. Food, water, sex and pleasurable activity light up these areas and travel around the brain. If you want to build a habit, make it fun.
“Overall, recent brain scans show that certain areas of the brain light up when a new behavior is started, and the most effective way to keep the areas lit and happy is through rewards. Otherwise, we’re programmed to be lazy and efficient.”
“In the past year, neuroscientists and psychologists have teamed up to study habit learning and how the brain reacts to new behaviors. They’ve found that some neurons, the cells that fire information across our brain and tell us what to do, are linked to motivation, reward association and habit learning.”
“When we like a new action, our brain pumps out feel-good chemicals such as dopamine and serotonin, and we’re more likely to repeat the action to get the same pleasurable response.”
“Just like Pavlov’s dog, if we can motivate ourselves to repeat an action with a reward several times, we can potentially make it stick. And if we lump two or three of those habits together, they can cascade in the brain and lead to the likelihood of sticking with several good habits at once. Hey, even monkeys can learn how to build habits through repetition without much instruction, Brown University and Massachusetts Institute of Technology researchers reported.”
1. Make a Plan for 2 months . . . or longer!
Figure out what works for you, and don’t get discouraged by what seems to be common knowledge. Pop culture has promulgated the idea that it only takes 21 days, or 3 weeks, to form a new habit, but research shows that, depending on the person and habit, changes can take two months or longer.
“To figure out which cravings are driving particular habits, it’s useful to experiment with different rewards,” which may take days or weeks, Charles Duhigg writes in The Power of Habit. “During that period, you shouldn’t feel any pressure to make a real change … think of yourself as a scientist in the data collection stage.”
2. Be Realistic
Don’t set yourself up for failure or place your expectations too high.
“ . . . it’s common for people to set their sights cripplingly high in a moment of ambition, only to feel crushed when they fail to live up to those unrealistic goals.”
“That crushed feeling sends negative pulses rushing through your neurons, which destroys good associations with the habits you’re building. Try the smallest steps possible . . . to feel happy about the smallest success you can accomplish.”
3. Reward Yourself
“If you want to be motivated, you have to do something you enjoy and feel comfortable doing.”
Read entire article: Habits and How to Make Them