Breaking Bad - The Science Behind Your Unhealthy Habits

Hello Cognitive Mastery Readers,

Welcome to your latest newsletter.

In a recent LinkedIn poll I conducted, I asked what’s standing in your way of better health. The results? A resounding 100% of you said “overcoming unhealthy habits.”

No surprise there — bad habits have a way of sticking around like that one email you keep meaning to reply to but never do. So, let’s dig into why these habits are so stubborn, and more importantly, how we can break them.

Why Do We Form Habits?

Let’s start with the basics: your brain loves efficiency. If your brain could, it would be the CEO of “Save Energy, Inc.” Habits are essentially your brain’s way of putting certain behaviours on autopilot so it can focus on more important things — like keeping you alive.

When you repeat an action often enough, your brain starts to create a shortcut, or what neuroscientists call a neural pathway. Think of it as your brain paving a superhighway to make that behavior automatic. This is great when it comes to brushing your teeth every morning, but not so much when it involves that extra slice of cake every night.

The Science Behind Habits: Your Brain's Role

Here’s where things get interesting: the basal ganglia — a deep part of the brain — plays a key role in habit formation. This brain region helps create and store habits by linking a cue (like feeling stressed) to a routine (grabbing a sugary snack) and then to a reward (a brief hit of pleasure). Over time, this habit loop becomes ingrained, making the habit harder to break.

The kicker? Your brain doesn’t distinguish between good and bad habits — it just wants to save energy. That’s why breaking a bad habit can feel like trying to reverse a freight train. The tracks are already laid down, and your brain is happily cruising along.

Now let's discuss the good stuff.

How to Break Bad Habits: Rewiring Your Brain

But don’t worry — you’re not doomed to a life of bad habits. Thanks to neuroplasticity (the brain’s ability to change and adapt), you can actually rewire your brain to form healthier habits. Here’s how:

1. Identify the Cue: What triggers your habit? Is it stress, boredom, or that annoying coworker who won’t stop talking? Awareness of your behaviour is essential here. The more you understand what sets off your habits, the easier it becomes to disrupt the habit loop. Knowing the cue is the first step toward taking control and making a change.
2. Change the Routine: Instead of reaching for that donut when you’re stressed, try a healthier alternative — like a walk, a glass of water, or even a quick meditation session. The trick isn’t to stop a routine outright, but to replace it with something healthier. This makes the process easier and more sustainable. Your brain loves a good swap, especially when the new routine still gives you a reward.
3. Stack Your Habits: Build new habits by attaching them to existing ones. This is called "habit stacking." For example, if you already drink coffee every morning, make it a habit to drink a glass of water just after it. The existing habit serves as a trigger for the new, healthier one. (Ideally you should drink the glass of water BEFORE your first coffee in the morning.)
4. Start Small with the Two-Minute Rule: Make your new habits so easy that you can’t say no. If you want to start exercising, just commit to two minutes of activity at first. The idea is to make the habit so simple that it feels manageable, which builds momentum for more significant changes.
5. Design Your Environment: Your surroundings play a huge role in shaping your habits. Make healthy choices easier by designing your environment to support them. For example, keep healthy snacks within reach and store tempting junk food out of sight. This makes a HUGE difference and it is easy to implement. Your environment should make good habits inevitable and bad habits harder.
6. Celebrate Small Wins: Every time you successfully change a habit, your brain releases dopamine—the “feel-good” neurotransmitter. Celebrate these small victories; they reinforce the new behavior and make it easier to stick with.

Why Is This So Important?

Because your habits shape your life.

They determine how you feel, how you perform, and ultimately, how you age. By understanding the neuroscience behind habits, you can take control of your health and well-being. And remember, it’s never too late to start. Your brain is more adaptable than you think!

Final Thought:

Think of your brain as a garden. If you plant and nurture healthy habits, they’ll grow and flourish. But if you let the weeds (bad habits) take over, they’ll choke out the good stuff. So, what are you planting today?

Until next week, keep nurturing those healthy habits!

Your Brain & Health Coach,

Thierry

P.S. Got a habit you’re struggling to break? Hit reply and let’s brainstorm some strategies together!