Explore the science behind behavioral inertia and discover why the brain prefers the familiar; learn to use neuroplasticity to your advantage
Most people want a positive change, whether it’s adopting healthier habits, learning a new skill, or quitting an unfulfilling job. However, initiating and sustaining a transformation is notoriously difficult. Resistance to change is a biological protective mechanism deeply rooted in neuroscience. Our brain is wired for efficiency and safety, and the comfort zone is the environment it considers safest and least costly in terms of cognitive energy. For the brain, the familiar is predictable, and the predictable means survival.
Aversion to change is generated by the amygdala, the fear center in the brain. Anything new or uncertain is interpreted as a threat to the status quo. The change requires the brain to use more energy to create new neural pathways (neuroplasticity), and the brain, by nature, conserves energy. Persistence in old habits is therefore a manifestation of “neural inertia”.
The resistance mechanism and how to overcome it
1. Loss aversion
The brain values what it can lose (comfort, predictability) much more than what it can gain (new health, new skills). This explains why it is more difficult to start doing physical activity than to stop smoking. One piece of advice is to focus on immediate gains. Focus on the immediate well-being of a small action (e.g. reducing stress after a 5 minute walk), rather than on the distant result (losing 10 kg).
2. Fear of decision overload
Big changes require a lot of decisions, which leads to decision fatigue and procrastination (as seen in previous articles). An alternative is to bet on the 1% rule. Make the change so small that the brain doesn’t register it as a threat. Instead of “Start running 5K,” start with “Put on your sneakers and walk for 5 minutes.” The onset of action (the trigger) is more important than the intensity.
3. False expectation of motivation
Many wait to feel motivation before taking action, but motivation is a consequence of action. Use the rule that action precedes motivation. Starting the activity (the habit) releases dopamine and the energy the brain needs to continue. Action creates momentum and self-discipline.
Building neuroplasticity for change
For change to become sustainable, it is necessary that a conscious effort turns into an automatic habit:
- Identify the trigger: know exactly what makes you go back to the old habit (e.g. stress, boredom, schedules);
- Create a “contract with yourself”: commit publicly or write down your new routine. Commitment increases responsibility;
- Celebrate the small victories: with every small action completed, celebrate (albeit mentally). The brain needs this immediate dopamine reward to strengthen the new neural pathway.
Source: Terra
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.
