Why is it so hard to break bad habits?

Bad habits related to nutrition, exercise and work are not easy to change. For years I tried to give up fast food, hang out at the computer less and find the right set of exercises.

Nothing worked out for me, although I persistently searched for a system that would help to properly use energy and improve the quality of life. Since you are reading this article, you also probably want to change something. Let’s see why good habits are difficult to acquire. The fact is that there is no single methodology that would make the task easier – unless, of course, we are talking about a critical stage of chemical dependence or a mental disorder. However, in these cases, it all comes down to trying to wean a person from bad habits, and no one gives tools for creating useful ones.

How can this be explained? Partly because there is still a misconception in society that those who struggle with addiction or psychological problems are different from the rest, “normal” people. This delusion is extremely dangerous: it increases shame and stigmatizes those who try to escape from the trap. Because of this, they are afraid to ask for help.

But it is not all that bad. To date, a huge theoretical and practical base has been created that allows you to change people’s behavior before they reach a critical point. Here’s what science says about habits.

1. Behavioral psychology

When we think, feel, and act in a certain way over a long period, that pattern is stored in the mnemonic system. Information is processed by different types of memory: semantic (acquisition of knowledge), episodic (memories of events), procedural (acquisition of skills) – and is stored in implicit memory, which functions at the subconscious level. Procedural memory plays a major role in habit formation. Let’s see how this happens.

Classical conditioned reflexes

Conditioned reflexes are the discovery of the Russian physiologist Ivan Pavlov. They arise through associative connections: a conditioned reflex appears when two stimuli are simultaneously exposed, and then it is assimilated as a new reaction.

operant conditioning

It is based on behavior driven by its positive or negative consequences. This concept was formulated by psychologist Berres Frederick Skinner: studying the behavior of rats, he discovered that it is possible to encourage or prevent their actions using a system of rewards and punishments.

Learning Through Observation

Psychologist Albert Bandura believed that we acquire a specific type of behavior by observing the actions, moods and emotions of other people. By studying infants and young children, he found that they mimic the behavior of those around them. These conclusions formed the basis of his theory of social learning, the essence of which is that any learning requires attention, retention, reproduction and motivation, as a result of which a behavioral model is built.

2.Neurobiology

Scientists at the Massachusetts Institute of Technology (MIT) found that habits are created as a result of the activity of neurons. The habit-forming zone contains a concentration of neurotransmitters that “fire” at the beginning of a new action, subside while it continues, and strike again when it ends.

The nucleus basalis, located in the forebrain, controls spontaneous movements and also plays a significant role in reinforcing habits, both good and bad, because it is responsible for the outward expression of emotions. This system is connected not only with motor skills, but also with the emotional sphere.

MIT Professor Ann Grabiel argues that the main function of the basal ganglia is to facilitate the development of habits and transform them into automatic actions. Thus, space is freed up in the brain and memory for information about everything that we encounter every day. Examples of habits that have become automatic are learning to ride a bike, drive a car, or brush your teeth.

The same region of the brain is responsible for the development of unwanted or unhealthy habits, eating disorders, anxiety, depressed mood and addictions. Research on neurons in the nucleus basalis may open up new possibilities for the psychological and medical practice of treating mental disorders and addictions.

3.Tools of self-improvement

An entire industry has sprung up to help those who want to develop healthy habits. Before the advent of modern technology, paper books were the main way of self-improvement. With e-books, online courses, apps, and podcasts now available, you can get valuable information from the comfort of your home.

What else?

It is known that we achieve significant changes in habitual behavior due to two key factors: motivation and responsibility. The American Society for Training and Development (ASTD) found that if someone publicly promises that they will achieve a goal, their chances of success increase to 95%. Responsibility plays a critical role in changing and forming habits.

The likelihood of quitting alcohol or losing weight is greatly increased by sharing your intention with friends, family members, or members of the online community.

However, despite the arguments in favor of the aforementioned tools, doctors and psychotherapists rarely use them, because they do not believe that this can be successful in the treatment of mental disorders and obsessive-compulsive disorders.

One day at a mental health conference, I was talking to a colleague. I remember her words: we, the experts in the field of medicine and health, have achieved little by trying to get people to give up something. But have achieved considerable success in switching them to something else.

Alas, there is no magic pill. The only way out is to start working on yourself long before you approach the critical point. Behind it is only shame, condemnation and bitterness of disappointment, and normal life begins to seem like a distant island that can never be reached. But if you learn to control your habits before they turn into addictions and severe disorders, there is a chance not only to survive, but also to become a happy person.