The Brain: 'It's Not You, It's Me'
It's important to understand the brain's influence when you're trying to break habits that harm your health.
"Habits are connected to the brain's reward system. When we do something that makes us feel good (like eating a cookie), the brain releases dopamine, a chemical that gives us pleasure and motivation," says Marcela Almeida, MD, a psychiatrist and associate professor at Harvard University.
"Dopamine doesn't just create immediate pleasure; it also strengthens the connection between the cue (seeing a cookie), the behavior (eating it), and the reward (enjoying it). Over time, this cycle becomes automatic," she says.
Why It's So Hard to Break Habits
Your brain saves energy when it relies on familiar routines you follow subconsciously. That's why it's so hard to change habits you've had for years and do "without thinking." Almeida explains that the comfort your routines create in your brain happens on two levels:
Biological. It involves the release of dopamine, which makes you feel good when you do certain actions.
Psychological. It's linked to your emotions, like habits tied to family memories, cultural traditions, or comforting behaviors when you feel stressed.
Eating a dish that reminds you of your childhood, avoiding exercise to escape discomfort, or seeking dopamine's quick relief in stressful moments are examples of what can get in the way of your willpower.
Your Brain Needs Training
Because the brain saves energy through familiar routines, adopting new habits requires training.
These six exercises are a good place to start.
Identify triggers. What triggers these habits? Maybe you smoke when you're anxious or celebrate good news with alcohol. Identifying the cause will help you swap the habit for healthier responses. Replace the urge to smoke with exercise when strong emotions arise. For example, running or swimming releases endorphins, which are natural chemicals that boost your sense of well-being.
Avoid temptations. Stay away from the things that spark unhealthy impulses. For example, cut down on or avoid alcohol, quit smoking, and don't buy ultra-processed food.
Replace cravings. Unhealthy habits won't disappear on their own. Keep healthier substitutes on hand so your brain doesn't go into autopilot. For example, if sweets help you deal with stress, eat fruit to teach your brain that fruit now replaces candy.
Set realistic goals. New habits can be hard because the basal ganglia – the brain's "autopilot" center – hasn't gotten used to them. Start with simple goals. For example, if you want to quit smoking and replace it with exercise, don't set a marathon as your first goal. Start with a walk.
Visualize the long term. When you crave comfort or something familiar, picture the long-term benefits of adopting a new habit. For example, biting your nails calms nerves quickly, but short-term comfort leads to long-term consequences like cracked, damaged nails.
Be persistent. If you've built bad habits before, you can build good ones too. Don't let setbacks discourage you. For example, waking up at 5 a.m. to run may be tough the first time. But the more you do it, the more natural it becomes for your brain.
Normalize Setbacks as Part of the Goal
Slipping back into an unhealthy habit doesn't mean you've failed; it means your goal involves steps that can be tough to stick to. Setbacks are part of the brave process of retraining your brain.
When you have a setback, these reminders can help you get back on track.
- You can do it if you focus on the result.
- Don't obsess over the setback, or you'll turn the obsession into another unhealthy habit.
- You will reach your goal – avoid using "try."
- Don't define a setback as failure; see it as a temporary obstacle.
- Quickly get back to your healthy routine after a setback.
- Don't cling to what isn't working, and look for alternatives.
Medicine Can Help
The path to a healthier life requires a lot of self-awareness, but other tools can help you reach your goals, too.
Cognitive behavioral therapy (CBT). It helps you identify triggers and replace automatic thoughts with healthier alternatives.
Medications. In some cases, medications can reduce cravings (for example, for nicotine or alcohol), which makes it easier to change your behavior.
Healthy Changes That Honor Your Culture
Adapting healthy habits to your culture is key to success – especially in the Hispanic community, which has many traditions and customs.
You don't have to give up your roots to improve your health. Adapting your cultural habits makes it easier to reach your goals.
Enjoy traditional foods in moderate portions:
- Beans are a great source of fiber, protein, and iron.
- Rice and corn tortillas are good carb options.
- Tropical fruits and vegetables like mango, papaya, and jicama are high in fiber.
- Olive oil, in moderation, is good for heart health.
Exercise your heart while enjoying traditional dancing:
- Dancing salsa, rumba, samba, or cumbia is excellent aerobic exercise that strengthens the heart.
- Dancing can help control weight and improve mental health.
- Dance is deeply rooted in Hispanic culture and is part of family gatherings.
The Importance of Your Community
Hispanic people tend to have better survival rates than non-Hispanic White people, despite facing more health risks, tougher socioeconomic conditions, harsher working environments, and less access to quality health care.
One theory suggests that Hispanic people may be more resilient to health challenges due to the support of a strong network of family and friends, something that is highly valued in Hispanic culture.
This is why involving your loved ones in building better habits is essential.
Family Activities That Support Good Habits
Remember that the key to building new habits is keeping things simple. Here are some creative ideas you can share with your family.
Get moving. During the commercial breaks of your favorite show, try a squat contest, take the dog out, or go for a quick walk.
Forgive and ask for forgiveness. Admit when you make a mistake and ask for forgiveness from your family members. This boosts your mental well-being and sets a positive example for the youngest members of the family.
Reduce portions and offer options. Serve smaller amounts of less healthy foods and always keep healthier alternatives handy, like fruits and vegetables instead of chips.
Don't skip medical appointments. Doctor visits give you peace of mind and let you act quickly if there's a problem that needs treatment, for yourself or a family member.
Establish a sleep routine. Make it a habit to go to bed early by creating a routine that helps you disconnect from devices and create a calm environment. Try to go to bed at the same time each night.
Be stronger together. Plan family and friend gatherings. A soccer game, birthday, or a sunny day are perfect excuses to reconnect and take care of your mental well-being.
Show Sources
Photo Credit: iStock/Getty Images
SOURCES:
Marcela Almeida, MD, psychiatrist, associate professor, Harvard University, Cambridge, Massachusetts.
Western University: "The Science Behind Habits: How the Brain Forms and Breaks Them."
American Heart Association: "How to Break Bad Habits and Change Behaviors," "Redefining Failure: How to Overcome Setbacks."
Mayo Clinic: "Depression and anxiety: Exercise eases symptoms," "Healthy habits for families."
BMC Public Health: "Effect of Latin dance on physical and mental health: A systematic review."
Harvard Health Publishing: "Heart-healthy eating patterns inspired by Latin America."
University of Arizona: "Exploring the Role of Social Relationships in Hispanic Health."
