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Because, despite the excellent intentions, do good intentions often vanish after a few weeks? Spoiler: does not depend on a lack of willpower or discipline, to which many sometimes we tend to attribute the cause of these failures. The real reason is that you're fighting against biology.
To understand how to create new Habits You need to know the way the mind has been programmed. Building solid routines is a matter of pure neurobiology: By knowing the mechanics, you can use them to your advantage instead of rowing them against.
When you consciously decide to do something, such as joining the gym, using the prefrontal cortex, the seat of rational thought. However, this area consumes a lot of energy. For To save resources, the brain tends to shift repeated behaviors into the ganglia of the base, an evolutionarily ancient structure that manages the automatisms. It is an incredible advantage for survival, but it is also the which is why it is so tiring to change ingrained behaviors.
This is done through chunking neurological. Think about when you learned to drive: at the beginning every gesture it required extreme attention. Today, you drive for miles without thinking, Because the brain has compressed all those individual actions into one automatic package.
On a physical level, whenever you repeat an action, strengthen neural connections through a process called myelination. Thanks to neuroplasticity, the brain remodels itself materially around your habits, such as games to train your mind. And at the center of all this is her: dopamine. This neurotransmitter is not related to pleasure itself, but to anticipation of pleasure, and it is the engine that pushes you to repeat an action.
To understand how to change habits, we must analyze the most famous model, Charles Duhigg's habit loop. Each automatism is based on three phases: the signal (the trigger, as well as the phone notification), the routine (opening social media) and the reward (the distraction).
Authors such as James Clear, however, have noted that a fundamental element is missing: craving, or the desire generated by dopamine. Between the signal and the action, there must be a positive anticipation, otherwise the loop does not activate. This is where the Good intentions and brains come into conflict: if your new habit is only tiring and does not generate craving, it is destined to fail.
Another big obstacle is the myth of the 21 days, born from a misinterpretation of an old theory of the plastic surgeon Maxwell Maltz, who had observed that patients needed at least 21 days to get used to the new image of following surgery.
Scientific research has, in fact, denied that was a sufficient amount of time to adapt to transformations deep. According to a famous research by psychologist Phillippa Lally (University of College London), it takes an average of 66 days (with a range from 18 to 254) to make a new behavior automatic. Abandoning the myth of the 21 days saves you from unrealistic expectations that cause frustration.
If you want to understand how to create new habits, you need to use strategies that speak the language of your neurons. Here are the most effective, based on solid scientific evidence.
One of the most powerful techniques is habit stacking: hooking the new habit to an already rooted one (e.g. "after having had breakfast, I will devote 30 minutes to study"). This technique It uses an already solid neural circuit.
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The myth of 21 days is outdated. The scientific research shows that it takes an average of 66 days to automate a behavior, depending on the complexity of the action and the individual.
Because established habits reside in the basal ganglia, an area of the brain that manages the automatisms to save energy. Overriding these automatisms requires a conscious effort and a lot of repetition.
Dopamine does not regulate pleasure, but the desire and anticipation of it. It is the chemical drive that motivates you to Take an action when you recognize the signal that precedes a reward.
It is a neurobiological technique that consists of attaching a new behavior to a habit that you already perform in automatic mode (e.g. "after drinking coffee, I will write the to-do list"), exploiting the neural networks already active.