Scientifically Proven Methods for Building Better Habits
Creating better habits is a process supported by various scientific approaches. Here are some research-backed strategies to help you build and maintain positive habits:
Habits are formed through repetition. Some behaviors become habitual with relatively little repetition, especially those that trigger significant dopamine release. Typically, bad habits release more dopamine, making them easier to form even with infrequent repetition.
To establish new habits, the prefrontal cortex must be engaged, which requires mental effort. This effort is even greater in states of depression.
Positive self-affirmation can make it easier to change habits. Reflecting on your positive traits makes habit change easier. Happy memories boost serotonin levels, and similarly, positive self-reflection increases serotonin activity.
Stress biases the brain towards habitual behavior rather than intentional action, making it difficult to change coping habits. The best way to address this is to find alternative methods to reduce stress. Various methods to lower stress include exercise, decision-making, improving sleep hygiene, biofeedback, practicing gratitude, and social interaction.
It is not necessary to avoid mistakes entirely to change habits. Mistakes are almost unavoidable. Habits are formed through repetition and practice.
Deciding to change is much more effective than merely wanting to change. Clearly specifying what you want to change increases the likelihood of success.
Maintaining good habits is not just a matter of willpower. We can maintain willpower when the prefrontal cortex is attentive and serotonin levels are sufficient. The striatum focuses on repetition.
Massage therapy has been found effective for various groups, including infants, new mothers, breast cancer survivors, and migraine sufferers. Research shows that massage increases serotonin levels by about 30%, reduces stress hormones, and boosts dopamine levels, which helps in forming new, positive habits.
Exercise increases both the production and release of serotonin. Aerobic exercises such as running or cycling are particularly effective in boosting serotonin levels.
Simply recalling positive experiences boosts serotonin production in the prefrontal cortex. Conversely, recalling sad memories decreases serotonin levels. Reflecting on positive memories not only increases serotonin but also helps avoid focusing on negative thoughts.
Having long-term goals provides motivation. Achieving something truly important requires suppressing numerous short-term impulses, which means sacrificing the dopamine released by immediate gratification. Overcoming impulses contributes to a greater sense of satisfaction and aligns with your long-term values. For example, if your dream is to become a doctor, studying at home instead of going to a movie may provide greater satisfaction. Without long-term goals, forming good habits can be difficult.
While emotions may be uncontrollable, your environment is not. Your environment continuously triggers habits, making it difficult to break free. Even if personal tendencies remain, changing your environment is one of the easiest ways to alter habits.
Engaging in productive tasks triggers dopamine release in the striatum and prefrontal cortex, providing the energy and motivation needed to complete essential tasks. We have the power to create good habits, which can also help overcome depression.
Simple actions like changing posture, relaxing facial tension, or slowing your breathing can dramatically impact brain activity, thoughts, and emotions.
Stimulating action includes:
Splashing Cold Water: Splashing cold water on your face indirectly stimulates the vagus nerve, slowing your heart rate. If you feel overwhelmed or anxious, try filling your hands with cold water and splashing your face.
Smiling: Smiling is an effective tool for enhancing positive emotions. When you smile, you’re more likely to detect positive emotions in others, which can significantly impact your own mood.
Deep Breathing: Breathing is a fundamental bodily function closely linked to the limbic system. People with breathing issues are at higher risk for depression. Changing your breathing patterns can quickly alter your emotional state and is an efficient tool for creating a positive feedback loop.
By incorporating these scientific strategies, you can build better habits and foster long-term positive changes in your life.
