How to Use Brain Science to Make Habits Stick

Starting new habits, like eating healthier, drinking more water, or budgeting better, is something many of us aim for—especially at the start of a new year. But how likely are we to stick with those goals months later? Research suggests that the chances of success vary, with some studies showing that only 10% to 44% of people manage to keep up with their new habits. However, by understanding how the brain works, we can boost our chances of success.

Set Your Brain Up for Change

Making a formal commitment to a new habit—like setting a New Year's resolution—can significantly increase your chances of success. According to Dr. John C. Norcross, a psychology professor and author of Changeology: 5 Steps to Realizing Your Goals and Resolutions, people who make resolutions are ten times more likely to achieve their goals than those who don't. Even if you’ve struggled to stick to your resolutions in the first month, don’t worry. Forming a new habit can take time, and studies show it can take anywhere from 18 to 254 days to truly make a habit stick.

The key is to keep trying, even if you’ve been telling yourself “I’ll start tomorrow” for weeks. The brain is capable of long-term change when we engage in specific behaviors, and those changes can last a lifetime.

The Link Between Brain Health and Habits

Our brain’s health plays a major role in whether or not we succeed in forming new habits. Dr. Michael Merzenich, a neuroscientist and expert in brain plasticity, explains that our ability to stick to a new habit is tied to how healthy our brain is, especially in areas responsible for planning, reasoning, and decision-making. These functions are controlled by what’s known as the executive function of the brain.

If your brain’s executive function is strong, you’ll find it easier to stay focused and committed to new habits. But if your brain is less healthy—like in cases of depression, anxiety, addiction, or other mental health disorders—forming new habits can be much harder. Studies by Dr. Amit Etkin and his team at Stanford found that people with these conditions have less gray matter in the parts of the brain that control executive function. But there’s good news: just like our muscles, the brain can improve with use. This is called brain plasticity, meaning that with practice, we can strengthen our self-control and focus.

The Science of Neurons and Habit Formation

Habits don’t just change our daily routines—they actually change the way our brain’s neurons fire. A study found that when we learn a new habit, neurons in a part of the brain called the striatum (located in the basal ganglia) fire throughout the task. But as we get better at the habit, these neurons begin to fire only at the beginning and the end of the task, forming a pattern that becomes automatic over time.

Think of it like this: have you ever walked into a dark room and instinctively reached for the light switch, even though you knew the power was out? That’s your basal ganglia at work. It’s the part of your brain that takes over and runs on autopilot once a habit is formed. In the same way, once a habit is established, you’ll shift from consciously thinking about it ("I need to go to the gym") to automatically doing it ("It’s morning, I put on my gym clothes and go").

Make Habit Formation Easier

When starting a new habit, it helps to reduce the effort it takes. For example, if you want to exercise more, lay out your gym clothes the night before. Or, if you’re trying to meditate daily, pair it with a routine you already have, like brushing your teeth. Once these behaviors become automatic, your brain can take over and make it easier to stick with them.

The Role of Chemicals in Habit Formation

Brain chemistry plays a huge role in how habits form. Dr. Merzenich explains that one of the key chemicals in habit formation is noradrenaline, which is released when you experience something unexpected. This chemical boosts your brain’s activity and alertness, helping you stay focused on the new habit. Over time, if you consistently engage in your new habit, your brain becomes more tuned into it, making it easier to stick with.

Dopamine, another chemical, also helps. When we feel hopeful, excited, or positive, dopamine is released, giving us a burst of motivation. This not only improves our mood but also activates the learning centers in our brain, making it easier to adopt new behaviors. This explains why many people focus on dopamine fasting, where they avoid instant pleasures, to help break bad habits and form better ones.

Conclusion: Build Habits That Stick

The science behind habit formation shows that with the right approach, anyone can make their new habits last. By understanding how the brain works and making small changes, you can boost your chances of success. Start by reducing the effort needed to complete the new habit, pair it with existing routines, and focus on creating a positive, motivating environment. Over time, your brain will adjust, and the new habit will become part of your daily life. It might take time, but with patience and persistence, you can create lasting change.