1/4h LabO #193 - Creating Habits

Introduction

Welcome to this new episode of the 1/4h LabO podcast! Today, we tackle a subject that concerns us all: habits. Have you ever wondered why it’s so easy to fall into bad habits and so difficult to adopt new ones, like reading before bed or exercising regularly? In this episode, we will explore how our brain creates habits, why they are hard to change, and how to establish new ones through neuroscience.

The Mechanism of Habits

To understand how habits are formed, imagine your brain as a vast network of roads. Some roads are well-paved; these are your habits. Others are still dirt paths, representing the new routines you are trying to establish.

The Brain Structures Involved

It all starts with a trio of brain structures:

• The Basal Ganglia: They automate behaviors. Every time you repeat an action, they strengthen the neural connections that support it.
• The Thalamus: Think of it as a sorting guard that filters and directs sensory information, working hand in hand with the basal ganglia.
• The Prefrontal Cortex: The conductor who plans and controls. It is heavily engaged at the beginning of a new habit but relies on the basal ganglia once the routine is established.

The Neurotransmitters

Habits are reinforced by chemical messengers called neurotransmitters:

• Dopamine: The reward neurotransmitter, released every time you feel pleasure after an action.
• Acetylcholine: Essential for learning new movements and consolidating procedural memory.
• Norepinephrine: Plays a role in vigilance and attention, particularly important for those with attention disorders.

Why Is It So Hard to Change Habits?

The brain prefers quick rewards. It’s easier to scroll through social media or eat a cake than to get up for a more beneficial activity. This creates habits that activate automatically.

How to Adopt New Habits

There are several strategies to establish new habits:

1. Create Neural Triggers

Associate a new habit with an existing stimulus. For example, if you want to improve your posture, do your posture exercises while brushing your teeth.

2. Strengthen Neural Circuits

Reward yourself with mini rewards for every small victory. Celebrating your successes activates dopamine, thus reinforcing the new habit.

3. Harness Neuroplasticity

The more you repeat a habit, the more you strengthen the neural connections. What is difficult at first becomes easier over time.

Conclusion

In conclusion, adopt fixed routines and reduce cognitive load. Tips like preparing your things the night before or tracking your progress can be very beneficial. Test these methods and share your experience with us! We look forward to seeing you next week for a new episode.