You may have a period where you are really good at maintaining good habits. You exercise, eat healthy food, stay away from the candy shelf at the store and you go to bed at the right time. But suddenly one day the whole system cracks, and it becomes much worse to make the good choices. Why does it have to be so difficult? Now researchers at Trinity College in Dublin believe they can help us with just this. A recently published study describes how one can both achieve and make changes to habits lasting. But then you have to use your head. The researchers share their tips further down in the matter. You know that the candy from the weekend is in the kitchen drawer, but it should actually be there until next weekend. Why can’t we just leave it at that? Photo: news/Turi Grønbech Fixed patterns in everyday life One of the researchers behind the study, dr. Eike Buabang, explains: – Habits play a central role in our everyday lives. From making the first cup of coffee in the morning, to choosing which route you take to work. Our brain learns to automatically link certain situations with specific behaviors, so that these actions feel effortless. For example: – When we are bored, the brain often looks for something quick and easy to fill the gap. And for many, the answer is to pick up the phone. This creates a behavior where the phone provides an immediate reward, and the habit becomes automatic, says the researcher to news. He goes on to say that the new study helps to reveal why this automatic behavior is so powerful – and what can be done to try to change it. Complicated enough, it’s about exploiting how the brain works… Dr. Eike Buabang says that what is new in this study is the new perspective on habit formation as a balance between two brain systems. Photo: Privat Scroll, or put the phone away? In their work, they have gathered several decades of research. Both from studies carried out inside laboratories and research from the real world. In this way, the researchers have created a picture of how habits work in the human brain. Our habits must be shaped by two brain systems: One that triggers automatic responses to known signals, and another that makes it possible to have purposeful control. For example, scrolling through social media when you are bored is the result of an automatic response system. Whereas putting the phone away to focus on work is activated by a goal-directed brain system. And it must be the imbalance between these two systems that is the key. Many people want to become better at training. If you have a podcast in your ear while you run, the experience can be more positive. In this way, such a habit can become easier to form. Photo: Morten Andersen/news Two sides of the same story The researchers found, among other things, that such an imbalance can lead to common mistakes in everyday life. This could be entering an old password instead of the current one. In worse cases, it can also contribute to compulsive behaviour. Habits occur when we do not control automatic reactions. They believe good and bad habits are two sides of the same coin. For both occur when automatic actions overpower purposeful control. – By understanding this dynamic, we can begin to use it to our own advantage. Both to create and break habits, they write in a press release. But how does this work in practice? Here are the researchers’ tips: Tools to change habits Avoid triggers: If you are trying to quit smoking, then you should avoid places where you usually smoke. It could be bars or certain social situations. By staying away from environments that trigger the habit, you reduce the chances of falling back into old patterns. Goal-oriented control: Be aware of your goals and take control of your decisions. For example, avoid situations where stress, time pressure or fatigue can make it difficult to achieve these goals. Replace, don’t just resist: If you want to stop snacking on sweets, replace the candy with a healthier alternative. By substituting a positive behavior, you not only avoid feeling cheated, but it also creates a kind of competing response to the old habit. It can make it easier to break the cycle. Add new habits to existing routines: For example, if you want to drink more water, pour a glass with each meal instead of waiting until you’re thirsty. Linking a new behavior to an already established routine helps make the new habit automatic. Have a Plan B: This involves planning for specific situations. For example: “If I’m feeling stressed, I’ll take a five-minute walk instead of eating junk food.” Such an approach will help you connect a trigger to a desired behavior. This makes it easier to react when the situation arises. Source: Dr. Oak Buabang. – Everyone can do it Linda Ernstsen is professor of public health at NTNU. She finds the study interesting. – It can give you self-insight into why you do things. And if you want to break a habit, you can actively do something about it. Anyone can do it if they have the basic motivation. But then you have to see that there is a gain in making the change, she says to news. In order for behavior to be changed, one must be aware of the behaviour, explains the professor. – You have to be more aware of what you want to achieve. That you see the benefit of it. If you are a couch potato, then you need to understand why being active will make things better. Ernstsen believes it can be easier to change bad habits if you do it together with others. Linda Ernstsen is a professor at NTNU. She recommends making one change at a time if you want to succeed. Photo: Berre Kommunikation She also thinks it is best if the good habit becomes part of everyday life, so you don’t have to think about it. For example, you know that every Monday you have to train before work. You prepare everything you need the day before. Then you don’t have to decide whether this is something you want or not in the morning. It goes away by itself. – It is appropriate to live without thinking about everything you do, says Ernstsen. This can make it easier Research in this field is important for several reasons, believe the researchers behind the study. – Understanding how habits are formed and changed is crucial to tackling widespread problems such as addiction, compulsive behaviour, overeating and lifestyle diseases, says Eike Buabang. By studying such topics, he believes that good strategies can be developed to improve public health, treatment methods and our personal health. And now it is not long until the New Year and the time for good intentions. Perhaps you have received some extra tips on how you can succeed in achieving these very things?! Do you have a goal for the new year to quit smoking? Then the tips from the Irish study might be something for you. Illustration: Elise Pedersen / news Published 23.11.2024, at 07.54
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Researchers believe they have found a new way to change bad habits – and you can do this – news Trøndelag – Local news, TV and radio
