Whether in life, study, or work, good habits always help us become more efficient and healthier. However, cultivating good habits is not easy. Scientific research shows that the brain plays a crucial role in habit formation, and understanding how the brain works can help us better change bad habits and develop new good ones.

The “Competition” of Habits in the Brain：

The brain’s control over behavior is managed by two primary systems: the stimulus-response system and the goal-directed system.The stimulus-response system tends to make us react automatically to familiar behaviors, similar to a conditioned reflex. For example, when you’re walking home and see familiar streets or shops, your brain automatically switches into “going home” mode. The goal-directed system, on the other hand, adjusts behavior according to the goals we set to achieve a specific purpose. For example, spotting a gym might remind you that it’s been a while since your last workout, prompting you to exercise to maintain your health and fitness.

These two systems often conflict. For example, when you want to break the bad habit of sitting too much and exercise instead, the stimulus-response system might push you to go home and rest, while the goal-directed system reminds you to exercise to reach your health goals. Which behavior dominates depends on which system sends stronger signals, and the decision is ultimately made by the brain’s prefrontal cortex.

How to Replace Bad Habits?

To break the control of bad habits, we need to strengthen the goal-directed system and repeatedly practice new good habits to replace the old ones. Scientific studies show that the brain is highly plastic; through repeated behavior, new connections between neurons can form, helping new habits develop. If we neglect an old habit for a long time, the related neural circuits will gradually weaken, allowing new habits to take the lead.

To develop good habits, patience and consistent repetition are essential. Like physical exercise, it may feel difficult at first, but over time, both your body and brain will gradually adapt and reinforce the new habit connections.

Four Steps to Cultivate Good Habits:

1. Avoid Interference from the Stimulus-Response System

If your bad habit is checking your phone or eating junk food, avoiding the stimulus-response triggers becomes especially important. For example, you can set specific times each day to use your phone or keep it away from your workspace to reduce temptation. For eating habits, if you crave sweets, try replacing them with fruit or low-sugar snacks to satisfy cravings without harming your health.

2. Choose Alternatives

The key to changing bad habits lies in finding substitute behaviors. For instance, if you tend to overeat when stressed, you can replace it with activities like drinking herbal tea, deep breathing, or listening to music. This behavioral replacement helps break old habits and allows new ones to gradually dominate in your brain.

3. Strengthen the Goal-Directed System

Clearly defining your goals and reinforcing your vision is a crucial step in building good habits. For example, if you want to develop a habit of running every morning, set clear goals—improving your physique and health—and continually imagine yourself healthy and full of energy. This vivid and specific vision will motivate you to keep going and eventually form the new habit.

4. Give Yourself Appropriate Rewards

To maintain new habits long-term, giving yourself suitable rewards is vital. After completing a small task, you might treat yourself to a cup of coffee or some relaxing time. These small rewards activate the brain’s reward system, stimulate dopamine release, boost motivation, and strengthen the habit.

The Neuroscience Behind It:

Neural plasticity means the brain can rewire its neurons through new experiences, changing behavior patterns. By repeatedly practicing new behaviors, we build new neural pathways that gradually form new habits. It’s like clearing a new path in a forest—it may be rough at first, but the more you walk it, the smoother it becomes.

Typically, forming a habit consists of three elements: the trigger, the behavior itself, and the reward.By identifying and adjusting these factors, we can gradually change habits. For example, if you tend to snack out of anxiety, try substituting meditation or deep breathing when anxious to reduce the urge to overeat.