But why is your bad habit so tough to break? Whatever happened to mind over matter? Well, it turns out that inner strength may only be a small part of the equation. When it comes to breaking habits, your mind may be working against you.
New Research Shows Why Bad Habits Are Hard-to-Break
Now, if your New Yearâs resolution was to kick one of these habits, you might be finding it far more difficult than you had originally anticipated. For most people, eliminating a bad habit is not easyâand I speak from experience. I pride myself on having a decent amount of self-control; admittedly, Iâm challenged when Iâm confronted with tortilla chips and salsa. So in order to conquer my bad habits, I follow a simple three-step strategyâand Iâm confident it will work for you, too. Keep reading.
New research out of Duke University is showing that habits leave a lasting mark on specific circuits in the brain, making it very difficult to avoid giving in to cravings.
The drive for these cravings, which âprimesâ you for consumption, is found in an area of the brain called the basal ganglia. There are two main pathways in the basal ganglia that carry opposing messages; one tells you to stop and the other says go.
Researchers learned that the pathways are more active in mice with habits; however, the âgoâ pathway turns on before the âstopâ pathway. In mice that donât develop habits, the âstopâ pathway activates prior to the âgo.â In fact, the changes were so long-lasting and obvious in the habit-forming mice that they could easily identify them by looking at small brain samples.
So this difference may explain why my wife can eat a handful of nachos and salsa and Iâll eat the whole bag, or why youâre having such a hard time giving up your own bad habits.
Three Simple Ways to Break Bad Habits
Now, Iâm not saying that youâre hopeless in the fight against your unhealthy habits; rather, Iâm simply saying that thereâs a reason why they are so hard to break. Here are some ways to help you ignore your brain when itâs telling you to âgo.â
1. Control your environment: Yes, I love tortillas and salsa and eat too much of them when theyâre around. The thing is, Iâm rarely around them. You ultimately control your exposure to triggers, so avoid them when possible.
2. Keep your mind active: Knitting, coloring, crocheting or other creative activities can be effective in keeping your hands and mind busy. If both those things are tied up, itâs harder to haveâand submitâto a craving.
3. Find something engaging to do: When you experience a craving, find something else to do. It could be getting out of the house for a walk, calling a friend, or doing your taxes.
Source for Todayâs Article:
Duke University, âWhy Are Habits So Hard to Break?â January 21, 2016; http://today.duke.edu/2016/01/habits.