The Science of Habit Formation: Rewiring Your Brain for Success

 🎧 Episode136: The Science of Habit Formation: Rewiring Your Brain for Success 

In this episode of Evoke Greatness, Sonnie delves into the fascinating world of habit formation and neuroplasticity. Drawing from recent scientific studies, she explores how understanding the science behind our habits can lead to profound personal transformation and success.

Sonnie shares valuable insights on:

• The neuroscience behind habit formation and the "habit loop"
• The concept of neuroplasticity and its role in personal growth
• Practical strategies for forming new habits and breaking old ones
• The power of consistency and small actions in creating lasting change

🔑 Key takeaways:

1. About 40% of our daily actions are habits, not conscious decisions
2. Habits are formed through a three-step loop: cue, routine, and reward
3. Our brains can be rewired to form new, positive habits through neuroplasticity
4. Starting with tiny habits significantly increases chances of success
5. It takes an average of 66 days for a new habit to become automatic
6. Modifying your environment can make adopting new habits easier
7. Celebrating small wins reinforces new neural pathways

💡 Quotes to remember: "Neurons that fire together, wire together." - Donald Hebb 
"Greatness is not just a destination, it's a habit." 

📚 Resources:

• Journal of Personality and Social Psychology (study on daily habits)
• Research by Dr. Ann Graybiel, neuroscientist at MIT
• British Journal of Health Psychology (study on implementation intentions)
• European Journal of Social Psychology (study on habit formation time)
• Environment and Behavior (study on environmental influence on habits)

A rising tide raises all ships, and I invite you along on this journey to Evoke Greatness!

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Chapters

• 0:05 Science of Habit Formation and Rewiring
• 8:37 Building Greatness Through Consistency

Transcript

Speaker 1: 0:05

Welcome to Evoke Greatness. We are officially entering year three of this podcast and I am filled with so much gratitude for each and every one of you who've joined me on this incredible journey of growth and self-discovery. I'm Sunny, your host and fellow traveler on this path of personal evolution. This podcast is a sanctuary for the curious, the ambitious and the introspective. It's for those of you who, like me, are captivated by the champion mindset and driven by an insatiable hunger for growth and knowledge. Whether you're just beginning your journey or you're well along your path, you're going to find stories here that resonate with your experiences and aspirations. Over the last two years, we've shared countless stories of triumph and challenge, of resilience and transformation. We've laughed, we've reflected and we've grown together. And as we've evolved, so too has this podcast. Remember, no matter what chapter you're on in your own story, you belong here. This community we've built together is a place of support, inspiration and shared growth. Where intention goes, energy flows, and the energy you bring to this space elevates us all. So, whether you're listening while commuting, working out or enjoying your morning coffee, perhaps from one of those motivational mugs I'm so fond of, know that you're a part of something special. Thank you for being here. Thank you for your curiosity, your openness and your commitment to personal growth. As we embark on year three, I invite you to lean in, to listen deeply and to let these stories resonate with your soul. I believe that a rising tide raises all ships, and I invite you along in this journey to evoke greatness.

Speaker 1: 1:57

Welcome back to another episode of Evoke Greatness. I'm your host, sunny, and today we're digging into a topic that has the power to transform your life, and that is the science of habit formation and rewiring your brain for success. I am a total nerd when it comes to these things from a psychological perspective, and so I've been reading through a number of different studies recently, and it got me on this topic. We all have habits, right, some that serve us really well and others that don't serve us really well, and, really honestly, they're a hindrance. They hold us back. But have you ever wondered why is it so hard to break bad habits? Or, conversely, why is it so hard to form new, positive ones? Well, today I want to go over exploring the fascinating neuroscience behind habits and then walk through some practical strategies to rewire your brain for success. So let's start with an interesting fact. According to the research published in the Journal of Personality and Social Psychology, about 40% of our daily actions are habits, not conscious decisions. Yes, you heard me right Nearly half of what you do every day you were actually doing on autopilot. Now imagine the impact on your life if you could optimize those habits for success.

Speaker 1: 3:15

To understand how we change our habits, we almost have to back up a little bit and understand how they're formed in our brains in the first place. Dr Anne Graybill, a neuroscientist at MIT, discovered that habits are created through a three-step loop cue, routine, reward. This is what was coined as the habit loop, and the habit loop is encoded in our basal ganglia, a part of our brain that's involved in pattern formation and motivation. So when we repeat a behavior often enough, our brains actually create neural pathways that make this behavior automatic. It's like your brain is creating a shortcut, making it easier and more efficient to perform the same action in the future, and then this is why habits can be so hard to break. Your brain has literally rewired itself to make the behavior feel natural and effortless. There's good news to this, though, because just as your brain can form these habits, it can also be rewired to form new, positive habits. This ability of our brains to change and adapt is called neuroplasticity, and it's the key to transforming our habits and ultimately making a whole shift in our lives. So how do we harness the power of neuroplasticity to form better habits?

Speaker 1: 4:30

Well, let's break it down into a few steps. The first step is identifying that habit loop. You have to be able to pay close enough attention to recognize the cue that triggers your habit, and then the routine that you follow, and then the reward you receive. That's that habit loop right. So, for example, if you're feeling stressed, that's the cue that may lead you to pick up your phone and go start scrolling social media. That's the cue that may lead you to pick up your phone and go start scrolling social media. That's the routine. And then what does that do? That provides a temporary distraction for you. A reward that's your dopamine hit. So you have to start small.

Speaker 1: 5:09

Research from the University of California has shown that starting with tiny habits increases your chance of success. So, instead of aiming to meditate for an hour or run five miles or do 50 push-ups, right, instead of that, start with just one minute of meditation a day. Start with just five push-ups a day. Start with just walking for five minutes. And then you got to use implementation intentions. A study in the British Journal of Health Psychology found that people who used implementation intentions which is the I will do this when this happens right, I will do X when Y happens People who do that were far more likely to stick to their goals. So, for example, when I finish breakfast, I'm going to meditate for one minute. When I finish breakfast, I'm going to do five push-ups. When I finish breakfast, I'm going to go for a five-minute walk.

Speaker 1: 6:05

You have to leverage your environment. There was another study published in Environment and Behavior that showed that our surroundings significantly influence our habits. So think about this Make your desired habit easier by modifying your environment. You want to start reading more. Keep a book on your nightstand right. Do something to where your environment is actually being influenced. If you want to read more, make it that much more easy and convenient to pick up that book. And then this is the hard part Practice consistency.

Speaker 1: 6:37

Consistency is key in forming new neural pathways. A study in the European Journal of Social Psychology found that it takes an average of 66 days for a new habit to become automatic. You have to remember to celebrate those small wins. Every time you successfully perform your new habit, your brain releases dopamine, gives you that feel-good chemical, and it reinforces the neural pathway. So acknowledge and celebrate your progress, regardless of how small it is.

Speaker 1: 7:06

Now I want you to think about a habit that you've been trying to change, or a new one that maybe you're trying to form or put into your routine. Maybe it's exercising regularly, maybe it's reading more, maybe it's practicing mindfulness. With the science-backed strategies that we've talked through, you have the power to rewire your brain and make that habit a reality. So remember, change does not happen overnight. It's a process and it requires patience and persistence. But armed with the knowledge of how your brain works and these practical strategies, you're already ahead of the game.

Speaker 1: 7:42

So as we wrap up today's episode, I want to leave you with a powerful quote from neuropsychologist Donald Hebb. You may have heard it before, and it goes like this neurons that fire together wire together. Every time you practice your new habit, you're strengthening those neural connections, making it easier and more natural. Every single time, you have the ability to shape your own brain. Think about it like a highway. You are literally creating a new highway by retraining it. So go out there, be mindful of your habits. Be observant of your behaviors and your routines and what's driving them. Go through that habit loop and then start rewiring your brain for the success that you deserve. Don't forget greatness is not just a destination, it's a habit.

Speaker 1: 8:37

Thank you so much for listening and for being here on this journey with me. I hope you'll stick around. If you liked this episode, it would mean the world for me if you would rate and review the podcast or share it with someone you know. Many need to hear this message. I love to hear from you all and want you to know that you can leave me a voicemail directly. If you go to my website, evokegreatnesscom, and go to the Contact Me tab, you'll just hit the big old orange button and record your message. I love the feedback and comments that I've been getting, so please keep them coming. I'll leave you with the wise words of author Robin Sharma Greatness comes by doing a few small and smart things each and every day. It comes from taking little steps consistently. It comes from making a few small chips against everything in your professional and personal life that is ordinary, so that a day eventually arrives when all that's left is the extraordinary.