Forming New Habits Journal

If you've ever tried to start a new habit, you know it can be frustratingly difficult. You make a plan and get motivated, only to find yourself falling back into old routines time and time again. The reason forming new habits is so hard actually comes down to how our brains are wired.
 
From a neuropsychological perspective, old habits are stored in the basal ganglia region of the brain, which controls automatic and repetitive behaviors. They form through this cycle of cue, routine, and reward that our brains love. Something will trigger a desire in us - maybe we're feeling stressed or bored - and that leads to an automatic response or routine we've done before.
 
And when we get that reward, like feeling relaxed after watching TV, our brains say "hey, we should remember this!" The next time a similar cue happens, we're more likely to go through the same routine without even thinking. It's all happening subconsciously.
 
To change habits, we need to be a bit more conscious about it. We have to practice using our prefrontal cortex - that's the part of the brain that can override automatic responses. That means really reflecting on how our current habits make us feel. Like, are they draining my energy or helping me feel better? Writing it all down can help solidify new pathways in our brains instead of just relying on the old ones.
 
In the beginning, your new habit has to compete with old, ingrained neural pathways that are activated automatically. Every time you slip back into your old routine, those old habit pathways are strengthened again. It can take weeks or months of consistent repetition before a new habit is firmly established in the basal ganglia and can run more automatically.
 
Dopamine also plays a role. When you start a new habit, you get a rush of dopamine that motivates you. But that "high" tends to fade over time. To keep the habit going, you have to find other rewards and meaning in it. Willpower is also limited, so self-control grows weak with fatigue.
 
You can try "habit triggers" where you link a new routine to an existing one. Instead of just watching TV at night you do a gentle stretching routine while you watch. Little changes like that can really help build up better routines over time.