"Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations." -James Clear, Atomic Habits

Today we’re talking all about habits! A habit is a routine or behavior that is performed regularly and often almost automatically. Habits are typically ingrained through repetition and become a part of one's daily life, requiring little conscious thought or effort. Building habits and achieving goals are closely intertwined and greatly influence each other. Maybe you have a goal of building muscle or weight loss or decreasing your screen time. Achieving said goal is largely determined by your approach and how you set yourself up in regards to mind, body, and environment. As you embark on creating a new habit or interrupting an undesired habit, understanding the science can help you through this neuroplastic makeover you’re after!

Here’s a quick overview of the science behind habit formation:

Habit Loop: when we form new habits, this process follows a loop that includes 3 key components:

• Cue/Trigger: This is the signal that initiates the habit. It could be a time of day, a specific location, emotional state or any other environmental or internal cue. I.E. "When my shoulders feel tight it prompts me to think about the last time I've gotten up from my desk" 

• Routine/Behavior: This is the behavior or action you perform in response to said cue. This is the habit that you're looking to establish- or in some cases extinguish. I.E. "When I notice my shoulders are stiff or tight I get up and go for a short walk outside or do my neck stretches" 

• Reward: This is my favorite part...the positive outcome or reinforcement you receive after completing the routine. "After I do my exercises, I feel less tension in my neck and shoulders."

Now we’ll move a little deeper into the science:

Neuroplasticity: Habit formation is closely tied to the concept of neuroplasticity which is the brain's ability to rewire itself in response to experience. Essentially creating new connections and patterns; when you repeatedly perform a behavior, the neural pathways associated with that behavior become stronger. Imagine your brain as a garden filled with various plants (neurons) and pathways (neural connections). Neuroplasticity is like the gardener who can change the layout of the garden. When you learn something new or practice a new skill, it’s as if you’re planting new seeds and nurturing them to grow into strong, healthy plants. Now think of your habits as well-trodden paths in the garden. These paths are the routines and behaviors you follow regularly. Changing a habit is like creating a new path in your garden. At first, the new path is a faint trail and it takes some effort to walk it. The more you walk the new path (practice the new habit), the clearer and more established it becomes. Meanwhile, the old path (undesired habit) becomes overgrown and less noticeable as you’re not accessing it as much and eventually hardly at all. With time and consistency, the new path can become the main route, and boom you’re new habit is now your new normal!

When our patients begin with physical therapy, they’re given a progressive home program and thus building a brand new habit into their lives. They now have 10-20 minutes of mobility drills, dynamic movements, and exercises which are all brand new AND require time and space in their day. Often times these movements replace other things they were doing and can be integrated into their day to day life.

Regardless of what habit you’re trying to adopt or move away from, it’s important to take a moment and explore the concept of “all or nothing” thinking. An all or nothing mindset is an enemy of success. Let’s say you got held up in a meeting too long and your 20 minute exercise break just trimmed to 5 minutes. You now have a choice, to do what you can in the time you have or forget it all together because you can’t do the entire routine. We encourage you to do what you can with the time you have, whether it’s 2 minutes or 20 minutes.

Just think, if you spent 2 minutes per day on doing your neck stretches, by the end of the week you’ve accumulated 14 minutes of stretching. 14 is better than 0 right?! Especially during the early phases of new habits, it’s important to keep this concept at the forefront. Keep in mind that 1 is better than 0, so when you don't have time to do every single thing it's still a win to get a few minutes in here and there.

"Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat." -James Clear, Atomic Habits

Taking the science into account, here are a few tips to set you up for success in the early phases of new habit formation:

• Start small. Begin with something simple and manageable. Let’s stick with the example of beginning a mobility program. Try assigning yourself a bare minimum time frame of 5 minutes per day. Some days you’ll execute it, other days you may fall short. That’s okay; focus on the big picture.

• Identify the cue. Determine a time of day when you feel you'll be most successful. It can be helpful to schedule time in your calendar. If you're consistently rushed in the morning, try allocating time at the end of your day instead. You may try arriving a few minutes early to the gym or workout class to get them in. Finding what works for you will take some trial and error, so be patient with yourself!

• Environment. Set up your space to support your new habit; depending on what your habit involves, making adjustments to your environment may mean adding or moving items, other times it means removing items all together. Let’s say you’re initiating a new mobility or exercise program; prep your environment by laying out your gym clothes and have the tools you need handy, i.e. dumb bells, mobility ball, foam roller. If you’re goal is to cut back on sugars or processed foods, moving those items to a spot that’s less visible / less accessible can be extremely helpful. Preparation supports your efforts and removes some potential resistance that may come up in this process.

Remember that everyone is different and the time it takes to form a new habit will vary greatly. Research suggests that it can take 18-254 days for a behavior to become a habit. With that said, be patient and don't expect immediate results. Trust the process and remember that I'm here to support you every step of the way!