The Hidden Power of the Brain: The Psychology of Habits

Many of the behaviors we perform without thinking in daily life are the result of our brains working on autopilot mode. Washing your face when you wake up, drinking coffee at a certain time, or following your study routine are habits. So, how does the psychological mechanism behind our habits work, and how can we consciously direct them?

How Are Habits Formed?

Our brain creates specific cycles to use its energy efficiently and automates many aspects of our daily lives. Psychologist Charles Duhigg explains the "Habit Loop" with three key components:

1. Cue (Trigger): The event or situation that initiates the habit. (For example, smelling coffee when you wake up in the morning.)
2. Routine: The behavior that occurs in response to the cue. (For example, making and drinking coffee.)
3. Reward: The positive feeling or outcome that encourages the brain to repeat the behavior. (For example, feeling energetic after drinking coffee.)

When this cycle is repeated multiple times, habits form, and our brain starts executing them unconsciously.

How to Develop Positive Habits?

University life requires balancing a busy academic schedule and social life. Positive habits play a crucial role in achieving this balance. Here are some strategies to help you develop good habits:

1. Start Small
   If you want to adopt a new habit, start with small, manageable steps instead of setting big goals. For example, short 10-minute reviews may be a more sustainable habit instead of studying for an hour every day.
2. Identify Triggers
   Recognizing existing triggers is essential for adopting a new habit. For instance, if you want to make drinking water a habit right after waking up, you can prepare a glass of water and keep it nearby.
3. Use a Reward System
   Our brain tends to repeat things it enjoys. You can motivate yourself with small rewards when you establish a new habit. For example, if you stick to your study plan throughout the day, you can reward yourself by watching your favorite movie.

Breaking Bad Habits

Eliminating negative habits is just as important as developing positive ones. To do this:

• Change Triggers: Identify when and in what situations your bad habit is triggered. For example, if you spend too much time on social media, you can turn off notifications to remove the trigger.
• Set an Alternative Routine: Replace a bad habit with a good one. For example, instead of snacking when stressed, try taking a short walk.
• Ensure Consistency: It takes time to develop or break a habit. Be patient and make the process continuous.

Conclusion

Habits make up a significant part of our daily lives, and in university life, they are an essential factor that must be consciously managed to achieve success. By developing positive habits, you can improve your academic performance and establish a more balanced structure in your social and personal life. Remember, discovering the hidden power of your brain is in your hands!

References

• Duhigg, C. (2012). The power of habit: Why we do what we do in life and business (Vol. 34, No. 10). Random House.
• Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.
• Wood, W. (2019). İyi alışkanlıklar, kötü alışkanlıklar: Kalıcı değişimlerin bilimi. Farrar, Straus and Giroux.