In a prior blog post on the process of habit change, the idea of “top down control” was introduced as a fancy term for willpower. Top down control explains the neuroscience behind long-term habit change. By default, our subconscious, reflexive brain is in the driver’s seat steering our daily behaviors. It’s like our pre-programmed autopilot mode which we can use if we want to stay comfortable. However, if we want to start manifesting habits that better serve our interests, desires, goals, etc. we need to put another area of our brain, our prefrontal cortex, into the driver’s seat to manually steer the car. When the prefrontal cortex is confidently in the driver’s seat, we have achieved “top down control”.
This process does not happen without conscious awareness or without effort, of course. But in a busy, modern society, people are understandably interested in specific strategies that steer effort in the right direction. This blog post elaborates on science-supported behaviors and thought patterns that help build healthy habits.
(1) Retrain your brain to focus on the “later” version of yourself instead of the “now” feeling. While there are positives to “living in the now”, the now brain prioritizes familiarity and comfort over things that appear “hard” unless the discomfort of change is paired with a positive mindset. Therefore, investing in how you want to feel “later” on in the journey not only increases motivation to push through hard times but it also changes brain chemistry and structure. The anterior midcingulate cortex is a special structure in the brain that grows when people do something they don’t want to do but feel like it’s best for them long-term. Work that emotional and structural muscle to see the best possible results.
(2) Copy people that inspire you. We know that we learn partly by observation. It’s not just knowledge that we acquire though. It’s motions and physical movements that our brain is also interested in. Mirror neurons in the brain watch the behavioral movements of people who engage in healthy habits. So even if you don’t exactly have the energy or motivation to start doing a certain behavior (like exercising, for instance), watch someone else engage in the behavior you want to do and trust that your brain is mapping the pattern.
(3) Exercising spreads to other habits. This is a relatable finding for many people; when they exercise, they tend to want to eat better to support their effort and not let it go to waste. But this effect is way bigger than dopamine hits or runner’s highs – when you exercise, you increase endothelial growth factor and brain-derived neurotropic factors. Literally, new capillaries growth in your brain and BDNF, serotonin, and glutamate all team up to increase your learning capacity. These changes help your prefrontal cortex give a deeper meaning to other behavioral changes and the reasons why you would be better off in the later doing other hard things.
(4) Dial in your reasons for changing. As discussed in the prior blog post, many people fail in their efforts to change because they actually aren’t as ready for change as they think they are. Habit change isn’t just about behavior; habit change is a commitment to identity change, at least on some level. It takes humility to learn from past mistakes, the downsides of the unwanted behavior, and the willingness to be a beginner at something new; at the same time, a mindset of “I am someone who does…(insert desired behavior change)” allows for the adoption of a new version of the self.
(5) Accept and plan for failure. Old habits die hard. It’s very common to relapse and “fall off the horse” so to speak. Getting back on the horse successfully is itself a process that can be learned — resetting your expectations, identifying your vulnerabilities and sneaky cues that led to relapse, adopting a mentality of resilience, eliminating myths about what progress “should” look like, and finding balance in real life. Specialized counseling exists to build insight into these areas and help people sustain new habits for longer periods of time in between relapses.
If you are interested in counseling services to assist with the process of adopting healthier lifestyle habits, call 732-988-3441 to schedule a consultation appointment with our clinical health psychologist.
Lauren Gashlin, PsyD
Health Psychologist