Why changing your habits is so difficult to do
From habits in daily life to habits surrounding personal health, we’ve all tried to break a bad habit at one point or another. While changing our habits may sound simple in theory, it most certainly is not. When it comes time to put habit changes into action, we’re often faced with many challenges. But have you ever wondered why changing habits is so difficult to do?
Many scientists have wondered the same question, searching for answers through new research. Once a habit is formed, it can be difficult to overcome. The answer to this commonly asked question is not black-and-white, as there are several factors at play.
The Science Behind Habit Formation
Though any habit can be difficult to break, pleasure-based habits are especially difficult to tackle. This is because our brains produce a chemical known as dopamine in response to enjoyable behaviors. When you attempt to stop repeating a pleasurable activity, your brain creates intense cravings. This applies to any pleasurable activity, whether it’s eating a sugary treat or using illegal drugs.
When we try to break habits, our brain chemistry works against us. As the reward center portion of the brain fires off, it’s no wonder it’s so difficult to break habits.
How do you start to change your habits?
When it comes to breaking habits, there is no one-size-fits-all approach. As you attempt to break habits, it may take time to find approaches and exercises that work best for you. One of the first steps you can take on your journey involves awareness. Before you can attempt to change a habit, you must first become more aware of your habits.
To help enhance awareness, consider the people, activities, or places that your mind associates with specific habits. By carefully examining your behaviors, you can then develop a plan and try new approaches to change your behaviors. This strategy was first developed by Dr. Nora Volkow, a researcher at the NIH National Institute on Drug Abuse.
It Takes Time to Change or Form New Habits
Just like there’s no one answer on how to change a habit, there’s also no one answer on the length of time it will take to break a habit. A 2009 research study published in the European Journal of Social Psychology found that it takes 18 to 254 days for a person to form a new habit. This huge range of time doesn’t provide much insight to those looking for a definitive answer.
The research study found that the time it takes to change a habit or form a new habit ultimately depends on the type of habit in question.
Tips to Jumpstart Habit Changes
While changing habits is difficult to do, it is not impossible. Consider these tips to help you jumpstart your habit changes.
● Try replacing a bad habit with a good one. For example, instead of having ice cream as your after-dinner snack, try replacing it with a healthier snack such as fruit. Instead of avoiding the after-dinner snack altogether, you’re working on creating a new, healthier habit.
● Be honest with yourself. Recognizing the habit that needs to change is an important part of your journey.
● Set new goals on paper. Writing clearly defined goals can help you stay motivated to kick bad habits.
● Foster support from friends and family. Having a buddy to keep you accountable can help you jumpstart habit changes. Whether it’s finding support in an online group or talking to a friend, it can be helpful to have reassurance as you attempt to break bad habits. Some people find it helpful to surround themselves with people who have similar bad habits. For example, those who struggle with drug abuse or eating disorders may find help in a support group.
Staying Positive as you Change Habits
Bad habits can be hard to change, but they can be done. While it’s important to recognize the reason our brains make it difficult to fight habits, knowledge is power. With an increased awareness of your bad habits, you’re well on your way to overcoming them. Give these tips to jumpstart bad habits a shot. You just might find you’re capable of more than you thought!
Leading Light Counseling in Papillion, NE can help! To get started seeking help with our counseling services, request an appointment today.
By Emily Lisner
