You might have heard about the power of habits when scrolling through TikTok, talking with friends, or perusing a bookstore. The health and self-help spaces are full of information about how to reach your goals, ‘biohack’ effectively, and add more habits to your routine, ie. the social media cold plunge trend. In our busy day-to-day lives, behavioral change and habit-building can be overwhelming. Here’s a rundown of the science behind changing your life through habits and creating fulfillment.

First off, let’s address the benefits of creating sustainable habits. The National Library of Medicine notes that lifestyle routines have a clear impact on physical and mental health. Additionally, reaching goals via implementing small habits leads to a meaningful and fulfilled life. 

The psychology behind changing behaviors effectively is rooted in neuroscience. According to an article in Mind, Brain, and Education Journal, humans are always capable of neuroplasticity. Neuroplasticity is the brain’s ability to change its structure and how it functions. For example, people who meditate regularly have increased connections in the hippocampus, the part of the brain involved in learning and memory. Through neuroplasticity we can change our behaviors, and ultimately who we are. Not only do our brains become used to our individual routines through neuroplasticity, but healthy habits like regular exercise and continued learning can increase our neuroplasticity. 

So how can you easily implement positive habits? Behavioral experts say:

• Replace a bad habit with a good one, so you can integrate your new habit into your existing routine. If you want to drink more water and spend less time scrolling through social media, you could replace scrolling first thing in the morning with drinking a glass of water. By making a small change like putting your phone across the room and a glass of water next to your bed at night, you can easily improve your daily routine. 

• Keep it simple - choose a manageable habit to implement and stick to 1 or 2 new habits at a time. Building your ideal routine takes time and taking on too much at once won’t lead to sustainable change. While going to the gym twice a week probably won’t prepare you to run a marathon, it will still improve your life compared with never going to the gym.

• Try temptation bundling - combine an activity you enjoy with a task you need to do. For example, watching your favorite TV show (new season of Outer Banks anyone?) while folding your laundry.

• Give yourself grace - it doesn’t have to be all or nothing. It’s important to remember that falling out of routine is normal, and you can always start again. Behavioral scientist Katy Milkman says in her book How to Change, “Too much rigidity is the enemy of a good habit.” 

• Finally, get creative! Try asking an AI tool like ChatGPT for ideas of habits that align with your priorities. (ChatGPT is a great tool for inspiration, but don’t count on it for life advice).