A habit is a behaviour that we frequently do automatically in response to certain situations. They are processes that our brain develops to optimise energy expenditure, allowing us to carry out habitual tasks while our attention is focused on more complex activities. A habit is therefore an automatic act, i.e. one that is performed without significant conscious effort. It is also repetitive, meaning that it is carried out regularly and becomes part of a routine.

Habits are initiated in response to some kind of stimulus or specific context that acts as a trigger for the behaviour. For example, we imagine that every time I sit down to work, I place a cup of coffee next to my computer. Here, the act of sitting down to work acts as a trigger for the habit of drinking coffee. And finally, habits are learned actions, i.e. we are not born with them, but develop them through repetition and practice.

How are habits formed? Neural circuits and the reward system.

Neural circuits are networks of interconnected neurons that process and transmit information using electrical and chemical signals.

When we perform an action, a group of these neurons send signals to each other and if we repeat this action many times, what we are doing is strengthening the synapses between these neurons. This means that it becomes easier and easier for them to activate and perform that action. We call this process of strengthening connections synaptic plasticity and it is fundamental to learning new things, including habits.

On the other hand, when a behaviour such as eating a sweet is pleasurable, which could be feeling satisfied and happy, our brain, through neural circuitry, begins to establish a connection between the action and the feeling of pleasure. The next time we see a sweet, our brain will prompt us to repeat the action of eating it in order to get the reward, i.e. the pleasure of eating. This action-reward cycle gets stronger with each repetition and over time becomes so strong that it becomes a habit of doing it automatically every time the signal appears.

Therefore, with all this we can determine that habits are formed in three phases: the learning phase, repetition and automatisation. Initially, when we perform an action that results in a satisfying reward, our brain takes note of the sequence of events that led to that reward. This is not yet the habit, but it is the first step towards its creation. With each repetition of this action, the frequency with which the behaviour is practised plays a crucial role. Naturally, the more times per day an action is repeated, the more quickly it can solidify as a habit.

How to change them?

Being consistent, carrying out the activity in the same context, at the same time of day or in the same place, the social and family environment, the place where we live, where we work, helps to strengthen the connection between the trigger and the action until it becomes automatic, a habit.

There is a learning theory that suggests that behaviours can be shaped by their consequences. Some effective techniques can be tangible rewards; for example, we might give ourselves a treat after achieving a short-term goal related to our new habit.

The powerful motivators.

Sharing our achievements with friends or family, which can reinforce our habit, our commitment to the new habit. Practising self-awareness and positive self-affirmation, by congratulating ourselves, can strengthen our determination and self-esteem. Keeping a record of our progress allows us to see the progress we are making. This log acts as positive reinforcement each time we review it, reminding us of our successes and motivating us to continue. Break your goal into smaller goals, so that each small success makes the process less overwhelming and more satisfying, increasing long-term adherence. Making positive associations between the action and a positive experience is another form of positive reinforcement.

The first step in changing a habit is to clearly identify it and be aware of when it occurs, recognise the triggers, the routine and the reward. Once identified, we must analyse why it exists and what function it serves. We must ask ourselves what it does for us on an emotional or practical level. Once we understand the components, we must look for a new action that responds to the same trigger and provides a similar or better reward. This new action must be positive and sustainable in the long term. For example, if we stress eat, we can consider alternatives such as taking a short walk, doing breathing exercises or talking to a friend. Also, modify our environment to support our new behaviour. For example, if we want to reduce our consumption of unhealthy snacks, we should avoid having them in sight at home and always have the healthier ones on hand. It is important that we do not want to change everything at once. Start with small, manageable changes and gradually work towards our goal.

In short, understanding how and why habits are formed is essential to changing undesirable behaviours and cultivating healthier practices. Positive reinforcement techniques and strategies to modify the environment and triggers can facilitate the transition to more beneficial habits. With patience, persistence and a gradual approach, it is possible to alter ingrained behaviour patterns and achieve lasting change.