The science of habits: how to create routines that guide the mind and body

Understand the neurological cycle behind the habits and learn to reprogram the brain to adopt routines that lead to success, health and lasting well -being

Our life is largely a collection of habits. From the moment we woke up and brushed our teeth, to the way we respond to an E -mail or we controlled the mobile phone, our brains work in an “automatic pilot”.

Science revealed the neurological cycle behind the habits, which is based on a sequence of trigger, routine and reward. Understanding this cycle is the key to breaking harmful habits and, above all, creating new routines that guide our well -being, productivity and personal success.

Cycle of habit

The habit cycle was popularized by the researcher Charles DuhiggIn your book “The power of habit”. Explain that the brain transforms the routines into habits to save energy. The process begins with a trigger (a specific situation or an event) that leads to a routine (the action itself) and ended with a reward (the sense of pleasure that strengthens the cycle).

For example: Trigger (see mobile notification) -> routine (open the app) -> reward (feel the dopamine of a type or a new message). This cycle is what makes us repeat a behavior, be good or bad.

How to reprogram the brain in new habits

The good news is that we must not fight our brain, but we can work on it. The key to change is not willpower but the strategy. The formula for creating a new habit is simple:

1. Identify the trigger

Note what triggers the routine you want to change or what a new routine could trigger. For example, if you want to start meditating, the trigger could be “wake up and get out of bed”. The trigger should be obvious and easy to follow.

2. Make the routine visible and easy

The initial barrier for a new habit is friction. If your routine is complicated, you won’t do it. To start running in the morning, for example, already sleep with separate training dresses or leave it next to the bed. The easier the action is, the more likely it is that you do it. Another tactic is starting with the “practical minimum habit”: only 5 minutes of meditation, a single flexion or a 1 minute reading. The goal is consistency, not the intensity.

3. Create a clear reward

The brain needs an immediate reward to understand that the new routine is worth it. The reward must not be great. It can be something simple as: feel the satisfaction of scratching the object on your list, listen to a song you like after exercising or having a special coffee after carrying out your most difficult task. The reward strengthens the cycle and makes the brain more likely to repeat the routine.

Apply the strategy into practice

• For more productivity: Create a trigger. Example: “After having breakfast (trigger), I will work on the most difficult task for 25 minutes (routine) and rewarded me with 5 minutes of break on my mobile phone (reward).”;
• For better health: Create a trigger for the movement. Example: “Every time my alarm touches every hour (trigger), I raise myself and I will make 10 sections (routine) to relieve the tension (reward)”;
• For well -being: Use the night routine. Example: “When my teeth washes (trigger), I will read 10 pages of a book (routine) and I will feel more relaxed and ready to sleep (reward)”.

The change of habit is not a question of brute, but intelligence. By understanding the trigger, the routine cycle and the reward, get the power to project your life by transforming the “automatic pilot” of your brain into a powerful tool for your success and happiness.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.