Harnessing Neuroplasticity: Transforming Routines into Habits

Jan 09, 2025
By: Lindsey Bernhardt

My colleague, Dr. Murtaugh, published a perfect piece related to this topic just a few days ago. Her advice to consider celebrating the good we currently do instead of resolving to change is an excellent approach to any New Year's resolution. As I contemplated her suggestion, which I agree with, I wondered how long it takes to form a new habit or a routine. Furthermore, I asked myself if there was a difference between the two words. And finally, as a brain-based company, I wondered exactly how our brains play a role. 

Let’s start by defining the two non-interchangeable words. According to Harvard Business Review, “a habit is done with little to no thought, while a routine involves a series of behaviors frequently, and intentionally (DePaul, 2021). The article uses brushing our teeth for instance. It is a habit that we should do every day. A new year's resolution such as running every morning, is a new routine that we want to become a habit. The article goes on to make suggestions on how to turn our routines into habits. Steps such as setting intentions, preparing for roadblocks, making a schedule, creating microhabits, setting goals, and most importantly showing yourself compassion (DePaul, 2021). All great distinctions, but I was still curious about how long it takes to create a habit and how my brain can actually do it.

Researchers have argued for a long time how long it takes to turn a habit into a routine. Eighteen days to even a year have been offered, but the self-reporting numbers obviously have their flaws. Not finding a consistent answer, I figured the best answer is, that it takes consistency and some time- time to take advantage of the neuroplasticity of my brain.

MIT neuroscientists wrote about this very thing in an article titled “How the brain controls our habits” (2021). Similar to DePaul’s definition, author Anne Trafton, states that a habit is something we do automatically (2021). Habits allow space in our brains to focus on new tasks or demands. This is why sometimes you can zone out when you drive the same way to work every day. However, as “deeply engrained” as habits may be, our brains don’t relinquish complete control to our habits. Researchers discovered that beyond our basal ganglia, a part of the prefrontal cortex known as the infralimbic (IL) cortex can help us break old habits and form new ones. By altering this part of our brains off, we are open to making different cognitive choices. Now, the researchers used a specific light on rats to shut it off, but how can I do it on my own? 

Habits, and eventually routines are simple. We are cued by something like boredom, then we have a craving, a response, and eventually receive a reward. The reward, or feeling of pleasure, reinforces the cue, creating an ongoing loop or habit. Unfortunately, some of these habits are not always positive. To change a habit and form a new one without the assistance of the researcher’s light, is to reflect on how the new behavior makes us feel. By marinating in the new positive feelings that a new habit may have, a new routine can be born. Reflecting on the newfound pleasure, provides our brain the time it needs to feel a surge in the dopamine required to trigger the “new cue” (McLauchlan, 2021). Simple enough, right? Well, like anything, it takes practice. 

Everything takes time and practice. Our brains need the opportunity to create new connections and dismiss the old ones successfully. The point is our brains are capable of such an incredible feat. So, whether we resolve to create new positive habits, or continue the oldies but goodies, the neuroplasticity of our brains can help. With practice, recognition, reflection, and self-kindness, a new positive habit is ready to be formed. 

 

 

https://news.mit.edu/2012/understanding-how-brains-control-our-habits-1029

https://hbr.org/2021/02/what-does-it-really-take-to-build-a-new-habit

https://www.healthline.com/health/the-science-of-habit#8

 

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