Changing habits

What allows us to change habits and develop new ones is brain neuroplasticity. Neuroplasticity means that the brain is plastic and can create new nerve connections. 

Development, and therefore change, is about working with habits. 

One way to change habits is through mental rehearsal. 

Mental rehearsal is imagining a different way of proceeding in a given circumstance (when an old, deeply rooted habit is triggered). 

Example: on a very stressful day at work, I eat an entire bar of chocolate - it's the only thing that helps me regain some balance. 

During mental rehearsal, new connections are created between neurons in the brain, the myelin sheath is strengthened, and as a result, new impulse flow paths are reinforced. Through numerous experiments, it has been proven that imagined experiences are as strong as real ones. The brain does not distinguish whether something is happening or is a product of our imagination. 

Mental rehearsal

Step 1 - Goal  

What do you want to change? 

Formulate this sentence: 

• in a positive form 
• in the present perfect tense 
• precisely 

Example: 

I don't want to stay overtime at work anymore. 

Every day, I finish work at 17:00 with a sense of lightness. 

Stage 2 - Stimulus 

What triggers an old habit? 

Think about how you want to react differently when a stimulus appears. 

Example: 

I don't respond immediately to emails that arrive late in the evening (as I usually do). 

I consciously choose a different reaction: I reply to an email the next day during the time allotted to deal with the email inbox. 

Stage 3 - Thoughts and feelings 

What thoughts and feelings will arise in your mind when faced with a problematic stimulus? 

Example: 

I'm flexing (physically and mentally), and I can't help but glance at my phone for the email that came. 

I am relaxed (physically and mentally) and calm, and I consciously accept that I will reply to an email tomorrow at my scheduled time. 

Step 4 - Imagining the actions 

Imagine in detail your new way of doing things 

Example: 

I turn off email notifications on my phone with great peace and spend a pleasant evening resting and resetting my head. I will reply to the email tomorrow when I am rested, which will benefit both parties. 

Stage 5 - Benefits 

Think about all the benefits of the new behavior and visualize it. 

Example: 

I am calm, happy and full of good energy. I am delighted with these feelings. 

Your task now is to mentally go through all these steps again, arranging them into a logical whole. Imagine a new way of doing things. See what and who appears there, what colors you see, what sounds you hear, and what you experience. The fuller the image, the better the results! 

For your brain to start creating new neural connections, it is essential to repeat this exercise at least ten times a day. 

The stronger the habit, the harder it is to change it. But remember that thanks to the brain's neuroplasticity, it is possible! 

If you want to learn more about how to change, we recommend reading the book "Switch. How to change things when change is hard.'' Heath Chip, Heath Dan