The Science of Habit Formation: Rewiring Your Brain for Success

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As we embark on year three , I invite you to lean in , to listen deeply and to let these stories resonate with your soul . I believe that a rising tide raises all ships , and I invite you along in this journey to evoke greatness . Welcome back to another episode of Evoke Greatness .

I'm your host , sunny , and today we're digging into a topic that has the power to transform your life , and that is the science of habit formation and rewiring your brain for success .

I am a total nerd when it comes to these things from a psychological perspective , and so I've been reading through a number of different studies recently , and it got me on this topic . We all have habits , right , some that serve us really well and others that don't serve us really well , and , really honestly , they're a hindrance . They hold us back .

But have you ever wondered why is it so hard to break bad habits ? Or , conversely , why is it so hard to form new , positive ones ? Well , today I want to go over exploring the fascinating neuroscience behind habits and then walk through some practical strategies to rewire your brain for success . So let's start with an interesting fact .

According to the research published in the Journal of Personality and Social Psychology , about 40% of our daily actions are habits , not conscious decisions . Yes , you heard me right Nearly half of what you do every day you were actually doing on autopilot . Now imagine the impact on your life if you could optimize those habits for success .

To understand how we change our habits , we almost have to back up a little bit and understand how they're formed in our brains in the first place . Dr Anne Graybill , a neuroscientist at MIT , discovered that habits are created through a three-step loop cue , routine , reward .

This is what was coined as the habit loop , and the habit loop is encoded in our basal ganglia , a part of our brain that's involved in pattern formation and motivation . So when we repeat a behavior often enough , our brains actually create neural pathways that make this behavior automatic .

It's like your brain is creating a shortcut , making it easier and more efficient to perform the same action in the future , and then this is why habits can be so hard to break . Your brain has literally rewired itself to make the behavior feel natural and effortless .

There's good news to this , though , because just as your brain can form these habits , it can also be rewired to form new , positive habits . This ability of our brains to change and adapt is called neuroplasticity , and it's the key to transforming our habits and ultimately making a whole shift in our lives .

So how do we harness the power of neuroplasticity to form better habits ? Well , let's break it down into a few steps . The first step is identifying that habit loop . You have to be able to pay close enough attention to recognize the cue that triggers your habit , and then the routine that you follow , and then the reward you receive .

That's that habit loop right . So , for example , if you're feeling stressed , that's the cue that may lead you to pick up your phone and go start scrolling social media . That's the cue that may lead you to pick up your phone and go start scrolling social media . That's the routine . And then what does that do ? That provides a temporary distraction for you .

A reward that's your dopamine hit . So you have to start small . Research from the University of California has shown that starting with tiny habits increases your chance of success . So , instead of aiming to meditate for an hour or run five miles or do 50 push-ups , right , instead of that , start with just one minute of meditation a day .

Start with just five push-ups a day . Start with just walking for five minutes . And then you got to use implementation intentions .

A study in the British Journal of Health Psychology found that people who used implementation intentions which is the I will do this when this happens right , I will do X when Y happens People who do that were far more likely to stick to their goals . So , for example , when I finish breakfast , I'm going to meditate for one minute .

When I finish breakfast , I'm going to do five push-ups . When I finish breakfast , I'm going to go for a five-minute walk . You have to leverage your environment . There was another study published in Environment and Behavior that showed that our surroundings significantly influence our habits . So think about this Make your desired habit easier by modifying your environment .

You want to start reading more . Keep a book on your nightstand right . Do something to where your environment is actually being influenced . If you want to read more , make it that much more easy and convenient to pick up that book . And then this is the hard part Practice consistency . Consistency is key in forming new neural pathways .

A study in the European Journal of Social Psychology found that it takes an average of 66 days for a new habit to become automatic . You have to remember to celebrate those small wins . Every time you successfully perform your new habit , your brain releases dopamine , gives you that feel-good chemical , and it reinforces the neural pathway .

So acknowledge and celebrate your progress , regardless of how small it is . Now I want you to think about a habit that you've been trying to change , or a new one that maybe you're trying to form or put into your routine . Maybe it's exercising regularly , maybe it's reading more , maybe it's practicing mindfulness .

With the science-backed strategies that we've talked through , you have the power to rewire your brain and make that habit a reality . So remember , change does not happen overnight . It's a process and it requires patience and persistence . But armed with the knowledge of how your brain works and these practical strategies , you're already ahead of the game .

So as we wrap up today's episode , I want to leave you with a powerful quote from neuropsychologist Donald Hebb . You may have heard it before , and it goes like this neurons that fire together wire together . Every time you practice your new habit , you're strengthening those neural connections , making it easier and more natural .

Every single time , you have the ability to shape your own brain . Think about it like a highway . You are literally creating a new highway by retraining it . So go out there , be mindful of your habits . Be observant of your behaviors and your routines and what's driving them .

Go through that habit loop and then start rewiring your brain for the success that you deserve . Don't forget greatness is not just a destination , it's a habit .

Thank you so much for listening and for being here on this journey with me . I hope you'll stick around . If you liked this episode , it would mean the world for me if you would rate and review the podcast or share it with someone you know . Many need to hear this message .

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I'll leave you with the wise words of author Robin Sharma Greatness comes by doing a few small and smart things each and every day . It comes from taking little steps consistently .

It comes from making a few small chips against everything in your professional and personal life that is ordinary , so that a day eventually arrives when all that's left is the extraordinary .