3 Simple, Neurologist-Approved Ways to Stop Bad Habits

 Neurologist shares 3 straightforward methods individuals can adopt today to overcome nearly any negative habit.

"You've gone through this before. It's simple. Let’s repeat it.

Neurologist shares 3 methods individuals can adopt today to eliminate any negative habit.

No one deliberately chooses to develop a harmful habit that proves tough to eliminate. This is especially true for those who experiment with habits known for their addictive nature. Often, there exists a misconception that they are the one person able to resist succumbing to such behaviors. However, a behavior doesn’t need to begin as addictive to later become a negative habit.

It’s astonishing how effortlessly poor habits can form, along with three methods to break them. Habits may be beneficial or detrimental. For instance, someone brushing their teeth twice daily is a habit dentists value, whereas scrolling through social media for 12 hours likely falls into a different realm. While Khan may not be specifically addressing habits that escalate into addictions, like smoking, various habits individuals desire to modify may respond well to these scientifically supported strategies.

"Have you ever observed how your day begins?

 "You wake up, and your hands instinctively know what to do. Same apps, same route to the kitchen, same routines you never truly selected. It seems automatic because, indeed, it is. Habits aren’t a characteristic trait; they’re neural shortcuts your brain creates to conserve energy."

The Brain Project. "Once your brain builds a shortcut, it welcomes the opportunity to exploit it, even when such a shortcut may not be in your advantage." It turns out that our brains tend to favor comfort and choose the path of least resistance since it requires significantly less energy. If a shortcut has been established, there's no need for planning or problem-solving, allowing the brain to operate on autopilot. Disrupting a habit interferes with this clear and simple pathway.

"Deep within your brain lies a structure called the basal ganglia. Consider this your autopilot system. With enough repetition of a behavior, this part of the brain categorizes it as a pattern. Your brain essentially thinks, 'Oh, we've been here before. It's easy. Let's repeat this.' The fascinating aspect is that once a habit establishes itself, your brain's decision-making regions quiet down. You're no longer consciously choosing; you’re merely acting. This isn't a matter of willpower; it's straightforward biology," Khan adds before providing the strategies to assist in habit-breaking.

1. Cue Shift

"Every habit begins with a cue. A sensation, a trigger, anything akin to stress, boredom, loneliness, or a notification on your device. Most individuals attempt to modify the behavior, but by the time they notice it, the brain has already made the call. The true effort is needed earlier. Reflect on what transpires just before the habit, "What were you feeling at that moment? What were you attempting to evade?"

Identifying the feeling that precedes the behavior helps alter the brain’s pathway by interrupting the cycle. When this feeling is acknowledged, it grants you the opportunity to choose a different response.

2. The One Step Rule

The neurologist clarifies, "Your brain isn’t resistant to change due to laziness. It resists when the prospective change seems too monumental. The portion of your brain that oversees planning and self-discipline, the prefrontal cortex, becomes fatigued quickly. Consequently, when a task appears overwhelming, the brain defaults to the former pattern. The solution is to minimize the task. Not to render it easier, but to make it neurologically manageable. Just one step, like reading a page. Doing a push-up. Composing a sentence. Drinking a glass of water."

Your brain seeks consistency, not perfection; repeated small actions spark dopamine production in the brain. Taking that initial step convinces your brain that the habit is attainable.

3. The Reward Rewrite

Habits endure because they’re gratifying. Even when the reward is subtle, there’s still a dopamine release during repeated habits, which contributes to their stubbornness. Khan notes that some rewards are nuanced, such as relief or a feeling of control.

"To dismantle the habit, don’t eliminate the reward. You’re likely to replace it and provide your brain with something significant after the new behavior. A deep breath, a moment of pride, 'I achieved it!' A physical gesture, like resting your hand on your chest. The reality is your old habits formed by sheer chance. Your new ones will come about through awareness."