Habits are actions or behaviors that we perform automatically, often without thinking. They are like lasting "pathways" built in our brain, formed through repeated practice.
What helps us form a habit is neuroplasticity - the brain's ability to adapt and change according to circumstances. When we repeat an action often and consistently, the connections between our neurons strengthen, and over time, the behavior becomes easier and requires less energy. In this way, our brain saves energy and resources. For example, most people buckle their seatbelts in the car or place their keys in a designated spot automatically, without thinking.
Another thing that happens when we regularly engage in an activity—especially one that is easy or enjoyable—is the activation of the brain’s reward system, which releases dopamine and further strengthens the connections between neurons. Specifically for habit formation, a particular area in the basal ganglia is activated, which is associated with action control and motivation.
The difference between habits and goal-directed actions
Habits and goal-directed actions are governed by different systems in the brain. Regions of the frontal lobe are key for actions we perform consciously and with intention, while the basal ganglia (an area beneath the cerebral cortex) play a crucial role in habit formation.
Goal-directed actions require conscious effort and demand much more energy. That’s why if we engage in an intentional activity and it doesn’t lead to the desired outcome, we are likely to stop doing it very quickly.
On the other hand, established habits are harder to control because they are not influenced by the outcome.
Why is it difficult to break a bad habit?
- Our brain loves predictability, as it gives us a sense of reward.
- Habits are performed easily and automatically, requiring little to no energy.
- Habits are triggered automatically by cues that remind us of them.
- A habit is influenced by past feelings of reward—even if the activity no longer benefits us, or even harms us, this is often not enough to break a bad habit.
- It is necessary to REPLACE the habit we want to break with a new action—this way, we create an alternative “pathway” in our brain to respond to the cue that would normally trigger the bad habit.
For example, we might want to stop scrolling on our phone, but we have a habit of doing it every day while drinking coffee. To break this habit, we need to replace scrolling with something else and repeat it until it becomes a habit (!). This won’t make the existing “pathway” disappear, but we will have a new one available. Alternatively, we could change something in our coffee routine so that it no longer triggers the urge to scroll—or do both.
How to build healthy habits?
The easiest way to build a new habit is as follows:
- Connect it with somethingwhich you already do regularly (for example, brushing your teeth, drinking coffee, making your bed, commuting to work).
- Create a cue that reminds you to perform the new action (a set time, a reminder, or something else).
- Make the action easy and pleasant – if it is difficult or time-consuming, break it down into small steps and repeat them often.
- Reward yourself—dopamine released from the feeling of rewardstrengthens the connection between the cue and the action, speeding up habit formation.
Don’t expect a habit to form in exactly 21 days. Read here why.
Habits for learning and retaining information
Habits for learning and retaining information are formed in the same way as any other habits. However, when acquiring new knowledge or skills, it’s beneficial for this process to be spread out (relatively) evenly over time.
For example, instead of dedicating an entire day to one topic, subject, exam, or interview, it’s better to spend a little time on it each day. The reason is that if we don’t review and reinforce the information, it doesn’t stay in our memory for long. While we sleep, processes occur in our brain that “clear out” unnecessary information and help us forget it. If certain information isn’t used frequently enough, it gets “erased.”