How Creating/Changing Habits Affects Neuroplastic Change

If you’re here reading about neuroplasticity, then you’ve probably already heard about how changing your brain can affect your life - but have you ever thought about how changing your life can affect your brain?

Anything that you do repeatedly cues your brain to form certain neuronal connections. This is true of any habit - exercising (or not), signaling when you make a turn (or not), and even performing certain cognitive tasks (or not). Each time you perform an action, it becomes easier to perform that action again and, conversely, it becomes tougher to stop that action. This is how habits form, and why they are hard to break.

Once you’ve practiced your new habit enough times, the behavior will require less effort. Studies show that the exact number of repetitions vary, but it can take anywhere between 21 and 90 consecutive repetitions to successfully “install” a habit change. But until then, you can take steps to assist your brain while it catches up and creates the connections needed to put your new habit on autopilot.

First, remind yourself why you want to change your habits in the first place. What immediate, intermediate, and long-term benefits will you enjoy? How will the change affect your family, friends, and self-esteem? How will you feel once you’ve installed your new habit? Take time to visualize the new reality that you are striving toward, and write down your “why” so that you can remind yourself of your motivation when the going gets tough.

You can also improve your chances of success by creating a streak-tracker for yourself. Use a calendar, whiteboard, notebook, or even a phone app to check off your repetitions. Seeing this progress toward your goal will release some very satisfying chemicals in your brain, and it will keep you motivated to maintain your streak until your actions become a habit.

If you find yourself struggling to maintain your new habit, try enlisting a friend, neighbor, or family member who has a similar goal as an activity partner. Doing the activity together will make it more fun - and less forgettable, when your partner shows up on your doorstep ready to go!

Your brain affects your behavior, and your behavior also affects your brain. Actions and thoughts work together to make it easier for us to achieve our goals over time - but it doesn’t happen by accident. If you are intentional and give yourself the proper practice and support, your brain can change with you to support the kinds of habits you need for your desired life.