Habit Formation

Why are habits so crucial? And more importantly, how do we create ones that actually stick? 

In this episode, we’ll talk about the science behind habits, explore examples of how habits drive mental performance, and share strategies you can start using today to form habits that help you reach your goals. 

Transcript

Speaker: 0:01

I'm Dr. Nassim Ebrahimi, and welcome to Becoming My Stronger Me, a podcast designed to help you become stronger in mind, body, and heart. In season two, the mental performance series, we'll explore the intricate relationship between mental performance, sports excellence, leadership, and personal growth to help you become your stronger you. Today we're diving into a powerful topic that influences every aspect of our success: habit formation. Why are habits so crucial? And more importantly, how do we create ones that actually stick? In this episode, we'll talk about the science behind habits, explore examples of how habits drive mental performance, and share strategies you can start using today to form habits that help you reach your goals. Let's start by exploring the importance of habits. Did you know that 40% of the actions we take every day aren't decisions? They're habits. That means a significant portion of what we do daily is automatic. This is great news when we've established good habits. But if our habits aren't serving us, they can hold us back. When it comes to mental performance, habits are game changers. Imagine an athlete who has to make every action a conscious decision, from warming up to staying focused under pressure. They'd burn out quickly. But when these behaviors become habitual or automatic, the brain conserves energy, allowing the athlete to perform without overthinking. According to the famous book, The Power of Habit, habits follow a three-step loop. One is the cue, a trigger that tells our brain to engage the habit. Two, routine, the action or behavior that follows the cue. And three, the reward, that positive reinforcement that makes your brain want to remember the habit loop. This cue routine reward loop is everywhere. For example, let's say a soccer player always listens to the same song before a game, that's the cue, which signals their body to enter a focused state. That's the routine, followed by feeling mentally prepared and confident when they hit the field. That is the reward. Over time, this ritual becomes automatic. Now let's dig into the neuroscience behind habits. Our brains are designed to save energy. And one of the ways that they do that is through automation. Once a behavior is repeated enough times, the basal ganglia, part of the brain involved in controlling motor functions and behaviors, takes over. That prefrontal cortex that's responsible for higher order thinking and decision making, that part of the brain gets a break. This is why habits feel automatic and why breaking a bad habit or starting a new one takes conscious effort at first. For athletes, this automation is key to peak performance. Think of an elite swimmer who doesn't need to think about their stroke during a race. It's second nature. The more mental tasks we can turn into habits, the more mental bandwidth we free up for critical decisions during competition, like adapting to an opponent's strategy or staying calm under pressure. As an example, Michael Phelps, the Olympic swimmer, famously used visualization as part of his pre-race habit loop. Before every race, he would mentally rehearse every possible outcome of the event, right down to the feel of the water and the sensation of winning. By making this visualization a habit, his brain had already lived the race before he even hit the pool. Now that we know why habits are important and how they work, let's get into the nitty-gritty of building strong habits. These strategies are grounded in research, and I'll share examples to show you how you can help boost your mental performance. Start with the first one. Start small. As James Clear, author of Atomic Habits, emphasizes, starting small is essential for habit formation. Instead of trying to make big, sweeping changes overnight, break down your desired habit into the smallest possible unit. The reason is simple. Small wins build momentum. The research shows that our brains are wired for reward systems. When we complete a task, no matter how small, our brain releases dopamine, that feel-good hormone. This makes us want to repeat the behavior. For example, if your goal is to meditate for 20 minutes a day, start with just two minutes. Once this has become a consistent part of your routine, gradually increase the time. You'll be surprised how quickly it becomes second nature. Let's go to the second strategy. Use habit stacking. Habit stacking involves linking a new habit with an already established one. The existing habit serves as a trigger or a cue for the new behavior. This concept is built on the idea that your brain is already accustomed to the first action, making it easier to attach a new one. For example, if you already have a morning routine of brushing your teeth, you could add five minutes of breath work immediately afterwards. The cue, brushing your teeth, triggers the new routine, the breath work, and over time they become linked in your brain. The third strategy is to track your progress. It might sound simple, but tracking your habits is a really powerful tool. When you can see your progress, it reinforces the habit loop and keeps you motivated. Whether it's checking off a box on a calendar or using a habit tracking app, the visual cue of progress creates that sense of accomplishment. And the research backs this up. Studies show that people who track their habits are more likely to maintain them because they have a built-in accountability loop. For example, many athletes use apps to track their nutrition, their sleep, and their training, which helps them stay consistent and allows them to see those tangible improvements over time. The fourth strategy here is to design your environment. Your environment has a huge impact on your ability to stick to habits. If your surroundings make it easy to perform your habit, you're much more likely to succeed. And on the other hand, if your environment is full of distractions or obstacles, you're setting yourself up for failure. For example, if you want to practice mindfulness, create a designated spot for it. Remove the distractions like your phone and make sure the area is peaceful and clean. This design primes your brain for the habit. Fifth strategy: leverage identity. One of the most powerful ways to make habits stick is to tie them to your identity. Rather than focusing on the outcome, focus on becoming the type of person who naturally does this habit. This is a key concept in identity-based habits. For example, if you want to become more resilient, don't just say, I want to practice mental toughness. Instead, say, I'm the kind of person who bounces back quickly from setbacks. This subtle shift aligns your actions with your sense of self, making the habit more likely to stick. Of course, building habits isn't always easy. Even when the best strategies are implemented, you might face some challenges. Here are a few common pitfalls and tips for overcoming those challenges. One of the challenges that are really common is people lose motivation to create their habits. And it's normal to feel less motivated over time. But the key is to remember that habits are built from consistency, not perfection. If you miss a day, don't give up. Get back on track the next opportunity you have. Research shows that what matters most is that overall trend, not the one-off failures. Another pitfall is boredom. Repetition, like with habits, can become monotonous, but you can combat this by mixing things up. If you normally meditate in one spot, try switching to a new location or introducing new techniques. Variety can help your brain stay engaged and help the habit stick. Another pitfall is a lack of immediate reward. Oftentimes we give up on habits because we don't see an immediate result. The key here is to create short-term rewards. For example, after completing a week of consistent training, treat yourself to something small but meaningful, a new book or a relaxing day off. Remember, habits are the building blocks of success. And with the right strategies, you can turn any behavior into an automatic part of your life. If you found this episode helpful, please make sure to subscribe, share it with a friend, and check out my Stronger in Mind challenges on my website. You have the power to build the habits that will help you become your stronger you. Until next time, don't forget to subscribe to the podcast, join our Facebook group, send in your stories and feedback, and if you're looking for a mental performance coach or want more information, go to www.becoming my strongerme.com. I can't wait to hear from you.