Want to Be Your Best Self? Here Is A Way To Break Bad Habits And Build Better Ones!

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We all want to be our best selves, but sometimes our habits seem to get in the way. From those small daily routines to the bigger patterns we can't seem to shake, it often feels like change is out of reach. It's easy to fall into habits that don't serve us, but breaking them can feel like a never-ending battle.

What if there was a smarter way to bring a change to those routines, something that is beyond just willpower?

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A Research To Break Bad Habits

Cognitive neuroscientists at Trinity College Dublin have uncovered a practical way to work with your brain's natural rhythm to break bad habits or build better ones. Eike Buabang, the postdoctoral fellow who led the research, shared, "Habits play a central role in our daily lives, from making that first cup of coffee in the morning, to the route we take to work, and the routine we follow to prepare for bed. Our research reveals why these automatic behaviors are so powerful and how we can harness our brain's mechanisms to change them."

From Bad To Good

The study, "Leveraging Cognitive Neuroscience for Making and Breaking Real-World Habits," featured in the latest issue of Trends in Cognitive Sciences, takes a deep dive into how habits are wired into our brains.

Eike Buabang and his team merged years of findings from controlled lab experiments with real-world data to get a comprehensive view of how habits are formed and maintained in the human brain.

By bridging these two approaches, the researchers sought to reveal actionable insights into the processes that drive automatic behaviors, offering new strategies to help individuals break bad habits or cultivate better ones.

How It Works

The researchers explain that the easiest way to think about how our brains handle habits is to imagine two distinct systems at play:

One system relies on "stimulus-response (S-R) associations," where actions are automatic, almost like being on autopilot. Think of mindlessly scrolling through social media feeds on your phone.

The other system works on "action-outcome (A-O) expectancies," driven by intentional choices and clear goals. For instance, putting your phone away to focus on finishing work before a deadline.

By viewing habits through this lens, it's easier to see how an imbalance between these systems drives behavior. This perspective also offers practical strategies: either shifting good habits from intentional actions to automatic responses or breaking bad habits by disrupting their automatic nature.

Factors That Influence Your Brain's Balance

There are a few powerful factors that can tip the scale between our brain's two systems, and some of them might surprise you:

Repetition And Rewards: You might remember being told as a kid to try something multiple times before forming an opinion. This isn't just old advice-it's backed by science! Repeating an action can push it into the automatic, stimulus-response system, and when you add a reward, it's more likely to stick.

Shaping Your Environment: Sometimes, the key to forming good habits or breaking bad ones is as simple as adjusting your surroundings. Making positive behaviors easier to access and removing triggers for negative ones can help you shift your habits.

Engaging The Goal-Driven System: Knowing how to activate your goal-directed system can help turn new habits into automatic behaviors. A great example is listening to your favorite music while exercising, which turns the action into a fun routine, making it more likely to stick over time.

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That said, the researchers acknowledge that applying this playbook isn't a one-size-fits-all approach, and some trial and error is necessary.

"We are all different; depending on your neurobiology, it might make more sense to focus on avoiding cues than reducing stress or allowing yourself more time for your daily routine," said Claire Gillan, co-author of the study. She further added, "By working with, rather than against, how our brains naturally form habits, we can create strategies that make healthier choices more automatic at both individual and societal levels."

At the end of the day, understanding and leveraging our brain's natural mechanisms can help us create more sustainable habits, but finding what works for you may take time and experimentation.