Small Steps, Big Consistency: The Neuroscience Behind Habit Formation

Consistency and neuroscience aren’t two words we often put together in the same playground.  But, they are close friends when looking to prune or build habits.  

When we take things back to basics and define consistency most of us recognize it involves repetition.  With respect to consistency and habit change, consistency is repeated engagement in a specific behavior or activity. And, when you mix neuroscience into it, this repetition stimulates the neurons associated with the habit, leading to increased neural activity along particular pathways. The more frequently these pathways are activated, the more myelin is produced to insulate and enhance the efficiency of signal transmission.  Now you have the behavior automatic and seamlessly integrated into your daily routine!

I understand that this oversimplifies the complexity of habit formation, as some habits are effortlessly ingrained while others prove significantly more challenging. However, irrespective of the varying degrees of difficulty, there exist practical strategies to aid you in both initiating and sustaining consistent habits:

• Start Small:  The first rule of habit formation is to start small. Opt for manageable actions that effortlessly fit into your daily routine. Setting achievable goals from the beginning increases your chances of success and builds the confidence needed for more significant changes down the road.
• Be Specific: Clarity is crucial when forming a new habit. Define your habit in terms of when, where, and how you will perform it. Specificity creates a clear plan of action, removing ambiguity and making it easier for you to follow through.
• Set a Schedule: Consistency thrives on routine, so choose a specific time of day to perform your habit. Establishing a schedule helps anchor the behavior, making it a natural part of your daily activities. The more consistent the timing, the more ingrained the habit becomes.
• Linchpin Your New Habits: Combine your new habits with existing ones to create a sequence. This method leverages the consistency of your current routines to reinforce the new behavior. The flow from one habit to another establishes a sense of continuity.  (I have to give credit to Dr. Huberman for the Linchpin method!)
• Track Your Progress: Monitoring your progress is a powerful tool for consistency. Keep a log or use habit-tracking apps to visually represent your efforts. Tracking reinforces your commitment and provides a tangible record of your consistency over time.
• Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Recognizing progress reinforces positive behavior and motivates you to maintain consistency. A series of small wins leads to significant victories in the long run.
• Create a Supportive Environment: Modify your surroundings to support your habit. Remove obstacles and set up cues that remind you to engage in the behavior. A conducive environment makes it easier for consistency to thrive.
• Establish Accountability: Create an accountability squad and share your habit goals and journey – a friend, family member, or your Plentiful squad– who can offer support and encouragement. Accountability enhances your commitment to consistency, knowing that someone else is aware of your efforts.  (There is some pretty interesting science behind the power of community when creating new habits!)
• Be Patient and Persistent: Rome wasn't built in a day, and neither are habits. Consistency takes time to develop, so be patient with yourself. Focus on staying persistent, even in the face of occasional setbacks. Every effort contributes to the formation of lasting habits.
• Visualize Success: Harness the power of positive visualization. Picture yourself successfully completing the habit. Visualization reinforces your commitment and creates a mental image of consistency, making success more achievable.
• Adapt to Changes: Life is dynamic, and your routine may evolve. Be flexible and adapt to changes in your circumstances. Being adaptable allows you to maintain consistency, even when faced with challenges.

Conclusion.

Let's spice up your habit game! Creating consistency in forming new habits is like embarking on a cool adventure. It's a bit of a slow burn, but with dedication and some clever planning, you can turn your habits into rockstars in your routine. So, buckle up and dive into these practical strategies. Stick with them, and you'll have that new habit grooving into your daily life like it was born to be there. Remember, the journey to lasting change is all about those small, but oh-so-consistent, steps.