“When you practice doing anything, including thinking about yourself in a new way, your brain devotes more brain real estate to that function, and you get better at it.”
-Bill Harris
Issue #454 – Monday, December 16, 2024
The Shortcut to a Better Life
Taking Control of Your Habits
By Ryan Standifird
Has this ever happened to you?
You’re driving home after work, lost in thought about your plans for the evening. The next thing you know, you’re pulling into your driveway…
…but you don’t remember the details of the drive itself!
That’s the power of habits - actions so ingrained that they operate on autopilot. And while these automatic habits free up brain power so we can think about other things, it can also be a double-edged sword.
Good habits can propel us forward, but bad ones can keep us stuck - or even take us backwards.
But the good news is, if you can tap into the power of habits to improve your life, you’ll start to see huge benefits that almost run on the same kind of autopilot as your drive home.
So, how do you truly take control of your habits?
It all comes down to understanding how habits form and are changed in the brain.
The Science Behind Habits
Did you know that habits are the result of not one, but two systems in the brain?
The Stimulus-Response System is the system that kicks in when you respond to familiar cues without much thought. For instance, pulling out your phone the moment you hear a notification ding.
The Goal-Directed System on the other hand is more deliberate, based on weighing actions against expected outcomes. When you consciously decide to exercise because it aligns with your health goals, you’re using the goal-directed system.
Habits start out as normal actions taken by the Goal-Directed System. As that action is repeated in consistent context, it starts to activate the Stimulus-Response System, requiring less and less intentional thought.
Once this happens enough times, congratulations, you’ve created a habit!
My Experience Starting a New Habit
Starting a new habit can be tough if it’s not really something that you enjoy doing.
For example, here’s something a little embarrassing about me:
For over 30 years, every time I would go to the dentist for a cleaning, my gums would look like a crime scene.
“You need to start flossing!” my dentist would always say.
“Yeah, I know,” I would always respond.
They’d send me home with some complimentary floss, but it would end up forgotten in a bathroom drawer, next to all the other unused floss cartridges from previous dentist visits.
I just didn’t have the desire to create that habit of flossing - even though I knew I should.
But a couple of months ago, shortly after the birth of my second child, I went to the dentist for a normal cleaning. And as I squirmed in the chair while they poked and prodded my bleeding gums, something changed.
Suddenly, I wanted to floss.
It wasn’t the pain of the dental cleaning that made the difference. No, it was because while my mouth was open and the high-pitched whine of their dental instruments thrummed through my ears, I couldn’t help but think about how my oldest son, now two years old, wrestles with me every night when it’s time to brush his teeth.
I realized at that moment that if I expect him to have good dental hygiene, then I need to set an example.
So that night after brushing my teeth, I used my Goal-Directed System, grabbed my complimentary dentist-provided floss, and I made my own gums bleed.
And bleed they did, day after day.
Until one day, after about a week of habitual flossing, I realized that my gums weren’t bleeding anymore. In fact, the flossing didn’t even hurt, it was quite easy and quick! And my teeth felt great!
Here I am, a couple of months later, and I notice that my Stimulus-Response System has picked up my flossing action and has made it into a habit. I don’t even have to think about it. After I put my toothbrush down and spit into the sink, I notice that I instinctually reach for the floss.
This is the habit-building process at work.
3 Tips for Building Better Habits
So, are you ready to build your own habits for a better life?
Here’s how:
1. Anchor New Habits to Existing Ones
One of the simplest ways to establish a habit is through “habit stacking.” This involves linking a new behavior to an existing habit. For example:
After brushing your teeth (existing habit), you floss (new habit).
While waiting for your morning coffee to brew (existing habit), you write down one goal for the day (new habit).
By leveraging the predictability of your current routines, you can create a natural trigger for the new habit.
2. Start Small and Scale Gradually
Trying to make a ton of drastic changes all at once is a surefire way to get overwhelmed and give up altogether. Instead, focus on incremental changes.
For example, if you want to start exercising, begin with just five minutes a day. Small wins build confidence and momentum, making it easier to scale up over time.
3. Replace, Don’t Erase
We all have habits we wish we could break. And with some conscious effort and mindfulness, you can! But here's the thing you might not know. The brain hates gaps. Which is why when you give up a bad habit, it's the perfect time to insert a new GOOD one!
For example, if you’re trying to eat healthier, try replacing your normal sugary frappacino with a healthy fruit smoothie instead.
The Shortcut to a Better Life
Remember that every small habit you build or break creates a ripple effect, reshaping not just your day-to-day life but your identity. When you take control of your habits, you’re not just changing what you do - you’re changing who you are.
That’s why meditation (especially with Holosync) is a powerful tool when it comes to changing your life. The awareness that meditation creates is essential for recognizing which habits are moving you towards your goals, and which are moving you away from them.
Habit change isn’t about willpower; it’s about strategy.
By understanding how the brain forms and changes habits, you have an advantage when it comes to taking control.
Good luck, and don’t forget to floss!
Check It Out!
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Wise Words
“When you take control of your habits, you’re not just changing what you do - you’re changing who you are.” - Ryan Standifird
This Really Happened
I have been having terrible anxiety again and remembered holosync from years ago. I was happy to see it is still going strong. After the first listen my anxiety was so much better. I'm excited to get into a regular practice with holosync.
~Stacey N
5-Day Challenge Participant
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