“It’s time for a change. No more snoozing the alarm. No more feeling sluggish. Starting today, I choose a healthier, more disciplined life.”
I want to cultivate new habits, such as waking up early, exercising regularly, eating healthy, and losing weight. I believe that by making these positive changes, I can enhance my focus on daily tasks and ultimately achieve my goals. However, I realize that building healthy habits is not an instant process—it’s not like making a two-minute instant meal. Developing long-term, sustainable habits requires dedication, commitment, and patience.
For example, if someone decides to quit smoking and opts for an alternative like herbal cigarettes, they may eventually have to replace that habit again. Instead of choosing temporary fixes, it’s essential to adopt habits that don’t require further replacement. The key question is: How many cigarettes are you currently smoking? If the answer is around 12 a day, expecting to quit entirely overnight may not be realistic. Instead, a gradual reduction plan is more sustainable.
Similarly, when it comes to meditation, one might set a goal of practicing 30 minutes, three times a day and feel confident about it at first. But after a few days, they might struggle to continue. This happens because abrupt lifestyle changes can be overwhelming.
The Neuroscience Behind Habit Formation
To understand habits, we need to look at how our brain processes repeated behaviors.
The Brain’s Role in Habit Formation
- Basal Ganglia – The part of the brain responsible for habit formation, helping automate behaviors.
- Dopamine Release – Every time we receive a reward, dopamine is released, reinforcing the habit.
- Neuroplasticity – The brain’s ability to rewire itself, meaning old habits can be unlearned and replaced with better ones.
Why Bad Habits Stick More Easily
Unhealthy habits often provide instant gratification—like reaching for junk food when stressed or binge-watching TV to avoid responsibilities. Because these habits offer immediate pleasure, they create a stronger dopamine release, making them harder to break.
The solution? We need to make healthy habits just as rewarding and automatic as unhealthy ones.
How to Build Healthy Mental Habits
Now that we know how habits work, let’s explore effective strategies to create positive mental health habits and make them second nature.
1. Start Small & Focus on Consistency
One of the biggest mistakes people make when forming new habits is trying to change too much at once. Instead of setting unrealistic goals like “I will meditate for an hour every day,” start with tiny, manageable steps.
Example: Start with 2 minutes of meditation per day. Once it feels natural, increase the time.
2. Use ‘Habit Stacking’ to Make Habits Stick
One powerful technique is habit stacking, a concept introduced by James Clear in Atomic Habits.
Example: If you want to practice gratitude, say one thing you’re grateful for while brushing your teeth.
3. Create a Positive Feedback Loop
Your brain needs a reason to stick to new habits. By making habits pleasurable, you increase motivation.
Example: If your goal is to journal daily, use a beautiful notebook and reward yourself with a cup of tea afterward.
4. Shape Your Environment for Success
Your surroundings play a huge role in shaping your behaviors. If you make healthy choices easier, you’re more likely to stick with them.
Example: If you want to read more, place a book on your bedside table and put your phone in another room before bed.
5. Track Progress & Stay Accountable
Tracking your habits helps reinforce consistency. When you see progress, you feel motivated to continue.
Ways to track habits:
- Use a habit tracker app
- Keep a journal to note your daily progress
- Share your goal with a friend, therapist, or support group for accountability
Whenever someone wants to develop a new habit, they need to be rational, consistent, and start with small, achievable steps. Sustainable habit formation takes time and effort.
By following these principles, anyone can successfully build and maintain positive habits for a healthier and more fulfilling life.
-Unnati Ekbote (Clinical Psychologist – Unnati’s Mental Health Care, Hyderabad)