Move and Groove 54 - Rewire

I reward myself with food when stressed and after workouts.

It's a habit I have been trying to break/replace for years.

I understand the cues and triggers from childhood.

and am self-aware when it is happening.

I made progress by rewiring the cue.

but still eat the refrigerator,

occasionally,

and beat myself up for not having more willpower.

Ever wonder why it's so hard to start a break a bad habit, but you can drive home on autopilot? How does the brain work for you and against you when creating new habits or breaking old ones?

Neuroscience Nugget

When you perform an action repeatedly, your brain creates a neural shortcut in a region called the basal ganglia. This is your brain's way of looking for ways to save energy by automating behaviors. Research has shown that this automation process involves a three-part "habit loop": cue, routine, and reward.

A 2016 study by Wood and Rünger revealed that approximately 43% of our daily actions aren't actually decisions at all – they're habits being run by our basal ganglia. The really interesting part? Their research showed that trying to change habits through willpower alone is largely ineffective. Instead, success comes from understanding and manipulating the environmental cues that trigger our automated behaviors and rewiring the routines associated.

Pep Talk

Stop beating yourself up about "lacking willpower." Willpower is a limited resource and no match for habit. Your brain is doing exactly what it's supposed to do – trying to be efficient! The key to change isn't fighting your brain's natural tendencies; it's working with them.

Try this power move this week: Instead of focusing on breaking a bad habit, focus on replacing it. Choose one habit you want to change and identify its cue (what triggers it?) and its reward (what satisfaction does it provide?). Now, design a new routine that responds to the same cue and delivers a similar reward, but aligns with your goals.

Your brain can form new neural pathways at any age. Those old habits weren't built in a day, and new ones won't be either. But every time you consciously choose a new response to an old trigger, you're literally rewiring your brain for success.

Keep moving, keep grooving, and see you next week!

Be well,

Eric

P.S. Enjoy these resources on your journey:

• Winning at Work - our signature course on doing your best work, while feeling great at the same time. Access the promotion and get $300 off, 1 hour coaching, and surprise bonuses.
• Be Well Mind - blogs on neuroscience, sports science, and performance.
• Schedule a free call - enjoy a powerful one hour coaching session for free.
• Group Flow Checklist - improve your team's ability to enter group flow for more productivity, innovation, and joy.
• Friday Afternoon Strategy Hack - when your competition is choosing where to go for happy hour, outmaneuver them with this strategic tool.
• Calendar Coding Exercise - use this to see where you are actually spending your time and adjust to where you should be spending your time, with visual indication of success.