If you’ve ever tried to start the new year with a resolution to eat healthier, exercise more, or quit an addiction, you already know it’s easier said than done. Usually, it takes up to two weeks for the brain to sabotage your plans of changing a bad habit or making a new one. But you are not doomed to fail!
What is Real Change?
95% of our identity comes from our automatic thoughts, emotions, and behaviours. The saying that we are creatures of habit is very true. From a neuroscience perspective, habits are not intangible constructs but rather synaptic connections in our brains formed after an action has been repeatedly performed. To change a habit means we need to break these connections and build new ones.
This means real change goes beyond self-motivation, willpower, or a strong desire to improve ourselves. To be able to say you made a change in any area of your life, it should be measurable through new synaptic connections and neuronal networks in your brain.
How to Change a Habit or Make a New One
1. Confront negative self-talk
Creating a lasting habit or breaking an existing one means you have to defeat your number one enemy: yourself. Start with reframing your current beliefs about your ability to change. Chances are, you have a lot of self-limiting beliefs that may sabotage your efforts. You may say to yourself:
- “This is who I am”
- “People my age can’t change”
- “It’ll be too hard for me”
Remember: Your brain often views change as a threat to your safety. Be a mindful of your thoughts and reframe them into more positive ones.
2. Start small
To set yourself up for success, don’t immediately make a big change. Start with a small one. Instead of working out for an hour every day, start by exercising 5-10 minutes a day three times per week. Small successes reward us with dopamine, encouraging us to repeat the activity. Through repetition, neuronal connections strengthen.
3. Be consistent
Lasting change doesn’t happen by doing something only a few times. Stick with your new habit for at least 66 days, as studies have shown this is the minimum amount of time needed for change. Take it week by week. The thought of not eating after 6pm for 2 months straight sounds difficult, but thinking of it as a 1-week time frame makes it seem more manageable. By sticking to the habit, you’ll slowly stop getting nighttime snack cravings before you know it.
4. Reward yourself
Finally, make sure to praise or reward yourself daily for sticking with your new habit. You can write about your success in your journal, share it with your loved ones, or do something fun. These rewards will prompt the release of dopamine, leading to greater chances of success down the road.
Conclusion
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